Comparing Nutrients in 1 pound Red Kidney Beans VS Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Green Plantains	3%	0%	97%

Macro Nutrients

	Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Energy	52.7% 1529kcal	23.8% 689kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	128% 166g	130g per day for Men 19-50 years
Sugars	13% 9.53g	14.3% 10.4g	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	6.4% 4.63g	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	% 4.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	181% 69g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	182% 102g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	24.4% 0.32mg	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	31.8% 127μg	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	102% 92mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Calcium	37.6% 376mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	58.5% 0.53mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	44.3% 186mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	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	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	7.5% 277g	3700g per day for Men 19-50 years

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

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

• 1 pound of Red Kidney Beans has 6.1 times more Vitamin B1, 2.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6 and 14.1 times more Vitamin B9 than Green Plantains.
• While 1 lb of Raw Green Plantains contains 4.5 times more Vitamin C than Raw Red Kidney Beans.

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

• 1 pound of Red Kidney Beans has 41.5 times more Calcium, 6 times more Copper, 8.9 times more Iron, 3.4 times more Magnesium, 10.2 times more Manganese, 13.1 times more Phosphorus, 3.2 times more Potassium and 15.5 times more Zinc than Green Plantains.
• 1 pound of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 2.2 times more Energy, 59.7 times more Omega 3, 1.7 times more Carbohydrate, 6.9 times more Fiber and 18 times more Protein than Green Plantains.
• Both Red Kidney Beans and Green Plantains offer comparable quantities of Sugars per one pound.
• 1 pound of Green Plantains provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Green Plantains provide inadequate amounts of Omega 6 in one pound.