Comparing Nutrients in 1 pound Green Plantains VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Energy	23.8% 689kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	128% 166g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	6.4% 4.63g	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	% 4.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 8.4g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	10% 5.67g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	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	37.8% 0.45mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	31.8% 127μg	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	102% 92mg	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	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	42.5% 3.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	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	20% 141mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	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	7.42% 0.82mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.5% 277g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.8 times more Vitamin B5 and 16.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.

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

• Raw Green Plantains have 1.5 times more Magnesium and 1.8 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese, 2.9 times more Phosphorus, 148 times more Sodium, 2.6 times more Zinc and 1.3 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Canned All Types Kidney Beans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 1.8 times more Energy, 2.5 times more Carbohydrate, 1.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 13.7 times more Omega 3, 2 times more Fiber and 4.2 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.