Comparing Nutrients in 1 pound Boiled Kidney Beans VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Boiled Kidney Beans	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	20% 576kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	54% 9.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	142% 185g	130g per day for Men 19-50 years
Sugars	2% 1.45g	136% 99g	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	30.4% 22g	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	% 22.5g	g per day for Men 19-50 years
Sucrose	NA	% 54g	g per day for Men 19-50 years
Fiber	76.4% 29g	38% 14.5g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 299μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	54.4% 2.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	101% 1.3mg	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	NA	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	NA	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	16% 159mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	58.5% 0.53mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	55.2% 1.27mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Plantains, yellow, fried, Latino restaurant:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1 and 2.9 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain more Vitamin A, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 36.7 times more Vitamin E and 3.8 times more Vitamin K than Boiled All Types Kidney Beans.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Plantains, yellow, fried, Latino restaurant:

• Boiled All Types Kidney Beans have 5.8 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 1.5 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Selenium, 4.2 times more Zinc and 1.4 times more Water than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 1.3 times more Potassium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Plantains, yellow, fried, Latino restaurant have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2 times more Fiber and 6.1 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 1.9 times more Energy, 15 times more Fat, 24.9 times more Saturated Fat, 1.3 times more Omega 3, 18.7 times more Omega 6, 1.8 times more Carbohydrate and 68 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Glucose and Sucrose in 1 lb.