Comparing Nutrients in 1 pound Boiled Kidney Beans VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Boiled Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Energy	20% 576kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	102% 132g	130g per day for Men 19-50 years
Sugars	2% 1.45g	14% 10.2g	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	NA	2.2% 1.6g	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	NA	% 1.72g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	g per day for Men 19-50 years
Fiber	76.4% 29g	31% 11.8g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	76.8% 1mg	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	147% 590μg	54.4% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	16% 159mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	40.3% 0.36mg	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	126% 10mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	21.5% 0.49mg	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	89.4% 626mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.47% 313g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 2.7 times more Vitamin B9 and 2.2 times more Vitamin K than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Green Plantains have similar amounts of Vitamin B2 per 1 lb.

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

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 2.7 times more Copper, 7.4 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 5.8 times more Phosphorus, 1.4 times more Potassium, more Selenium and 7.1 times more Zinc than Boiled Green Plantains.
• Both Boiled All Types Kidney Beans and Boiled Green Plantains have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 6.5 times more Omega 3, 2.5 times more Fiber and 8 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Carbohydrate and 7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Green Plantains have similar amounts of Energy per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.