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Comparing Nutrients in 1 kilogram Green PlantainsVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Green Plantains
3%
0%
97%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

52.4%1520kcal
Energy
43.8%1270kcal
1520 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.72%0.7g
Fat
5.15%5g
0.7 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.8%1.2g
Saturated Fat
2.3%0.73g
1.2 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.75%0.06g
Omega 3
106%1.7g
0.06 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.47%0.25g
Omega 6
6.35%1.08g
0.25 gvs1.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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282%367g
Carbohydrate
175%228g
367 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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31.6%23g
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
23 gvs3.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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14%10g
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
10 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%11g
Glucose
NA
11 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.8g
Sucrose
NA
1.8 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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58%22g
Fiber
168%64g
22 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.3%12.5g
Protein
155%86.7g
12.5 gvs86.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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83.3%1mg
Vitamin B1
133%1.6mg
Thiamine
1 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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77%1mg
Vitamin B2
44.6%0.58mg
Riboflavin
1 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.4%5.5mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
5.5 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg
Vitamin B5
44%2.2mg
Pantothenic acid
5.3 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B6
92%1.2mg
Pyridoxine
0.7 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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70%280μg
Vitamin B9
325%1300μg
Folates and Folic Acid
280 μgvs1300 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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224%202mg
Vitamin C
13.3%12mg
Ascorbic acid
202 mgvs12 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
NA mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
70%84μg
Phytomenadione or phylloquinone
NA μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2%20mg
Calcium
35%350mg
20 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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129%1.16mg
Copper
240%2.16mg
1.16 mgvs2.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.5mg
Iron
278%22mg
7.5 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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98%410mg
Magnesium
100%420mg
410 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.4%1.1mg
Manganese
187%4.3mg
1.1 mgvs4.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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44.3%310mg
Phosphorus
197%1380mg
310 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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127%4310mg
Potassium
119%4050mg
4310 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
20%11μg
NA μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.33%20mg
Sodium
0.67%10mg
20 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.4%1.8mg
Zinc
91%10mg
1.8 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16.5%611g
Water
18%669g
611 gvs669 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Green Plantains vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Green Plantains vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



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