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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Energy	52.7% 1529kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	102% 132g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	31% 11.8g	38g per day for Men 19-50 years
Protein	182% 102g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	37.6% 376mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	40.3% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.47% 313g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Red Kidney Beans vs Boiled Green Plantains:

• 1 pound of Red Kidney Beans has 12.2 times more Vitamin B1, 3.3 times more Vitamin B2, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 8.2 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 2 times more Vitamin C than Raw Red Kidney Beans.

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

• 1 pound of Red Kidney Beans has 27.7 times more Calcium, 8.7 times more Copper, 22.3 times more Iron, 4.9 times more Magnesium, 10.2 times more Manganese, 16.9 times more Phosphorus, 4.7 times more Potassium, more Selenium and 19.9 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 Red Kidney Beans has 2.8 times more Energy, 13.8 times more Omega 3, 2.1 times more Carbohydrate, 5.8 times more Fiber and 20.7 times more Protein than Boiled Green Plantains.
• Both Red Kidney Beans and Boiled Green Plantains offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Boiled Green Plantains provide inadequate amounts of Omega 6 in one pound.