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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19% 549kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	14% 10.2g	11.6% 8.4g	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	2.2% 1.6g	0% 0g	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	% 1.72g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 8.4g	g per day for Men 19-50 years
Fiber	31% 11.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	26% 0.34mg	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	54.4% 218μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.3mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	68% 0.61mg	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	17% 1.36mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	33% 0.76mg	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	15.6% 109mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.47% 313g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 1.3 times more Vitamin B2, 2.8 times more Vitamin B5, 3 times more Vitamin B6, 1.3 times more Vitamin B9 and 7.6 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1 than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin K per 1 lb.

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

• Boiled Green Plantains have 1.2 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 1.5 times more Manganese, 3.8 times more Phosphorus, more Selenium, 148 times more Sodium and 3.3 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned All Types Kidney Beans have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Green Plantains have 1.4 times more Energy, 2 times more Carbohydrate and 1.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 1 lb.