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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Energy	19.4% 562kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	78% 102g	102% 132g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	31% 11.8g	38g per day for Men 19-50 years
Protein	74% 41.4g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	48.8% 0.59mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	30% 299mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	169% 13.5mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	88.8% 621mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	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

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

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

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

• 1 pound of Boiled California Red Kidney Beans has 2.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Green Plantains provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C

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

• 1 pound of Boiled California Red Kidney Beans has 22 times more Calcium, 3.6 times more Copper, 9.9 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 5.7 times more Phosphorus, 1.4 times more Potassium, more Selenium and 6.1 times more Zinc than Boiled Green Plantains.
• 1 pound of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.2 times more Omega 3, 3.6 times more Fiber and 8.4 times more Protein than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Green Plantains offer comparable quantities of Energy per one pound.
• 1 pound of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Boiled Green Plantains provide inadequate amounts of Omega 6 in one pound.