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

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Yellow Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	53.4% 1550kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	318% 414g	172% 224g	130g per day for Men 19-50 years
Sugars	294% 213g	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	52.7% 38.2g	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	% 38g	NA	g per day for Men 19-50 years
Sucrose	% 137g	NA	g per day for Men 19-50 years
Fiber	58% 22g	245% 93g	38g per day for Men 19-50 years
Protein	27% 15g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	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	162% 2.1mg	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	133% 530μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	182% 164mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 129μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	35% 2.8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	53% 370mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	19% 2.1mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	15% 559g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Yellow Plantains VS Boiled California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Baked Yellow Plantains has more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2 times more Vitamin B6 and 13.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Baked Yellow Plantains.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Baked Yellow Plantains as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled California Red Kidney Beans contains 22 times more Calcium, 6.6 times more Copper, 10.6 times more Iron, 1.9 times more Manganese, 3.7 times more Phosphorus, more Selenium and 4.1 times more Zinc than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Boiled California Red Kidney Beans contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Baked Yellow Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Yellow Plantains has 1.3 times more Energy and 1.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains more Omega 3, 4.2 times more Fiber and 6 times more Protein than Baked Yellow Plantains.
• 1 kilogram of Baked Yellow Plantains provide inadequate amounts of Omega 3
• Both Baked Yellow Plantains as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.