Comparing Nutrients in 1 kilogram Green Plantains VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Green Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	52.4% 1520kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	172% 224g	130g per day for Men 19-50 years
Sugars	31.6% 23g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	14% 10g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	245% 93g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70% 280μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	94% 7.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	138% 3.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.3% 310mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	16.5% 611g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Green Plantains vs Boiled California Red Kidney Beans:

• Raw Green Plantains have 1.6 times more Vitamin B2, 2.4 times more Vitamin B5 and 16.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Green Plantains vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 33 times more Calcium, 2.5 times more Copper, 4 times more Iron, 2.9 times more Manganese, 4.4 times more Phosphorus and 4.8 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Boiled California Red Kidney Beans have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 1.2 times more Energy and 1.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.3 times more Omega 3, 4.2 times more Fiber and 7.3 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.