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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Green Plantains	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	52.4% 1520kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	175% 228g	130g per day for Men 19-50 years
Sugars	31.6% 23g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	16.5% 611g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Green Plantains versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Green Plantains has 1.7 times more Vitamin B2, 2.4 times more Vitamin B5 and 16.8 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Vitamin B1, 1.7 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Green Plantains.
• Both Green Plantains and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

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

• 1 kg of Boiled Red Kidney Beans contains 14 times more Calcium, 2.1 times more Copper, 3.9 times more Iron, 4.4 times more Manganese, 4.6 times more Phosphorus and 5.9 times more Zinc than Raw Green Plantains.
• Both Green Plantains and Boiled Red Kidney Beans contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Plantains has 1.6 times more Carbohydrate and 7.2 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 28 times more Omega 3, 3.4 times more Fiber and 6.9 times more Protein than Raw Green Plantains.
• Both Green Plantains and Boiled Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Green Plantains provide inadequate amounts of Omega 3
• Both Raw Green Plantains as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.