Comparing Nutrients in 1 pound Green Plantains VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Green Plantains	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23.8% 689kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	79.6% 103g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	2% 1.45g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	76.4% 29g	38g per day for Men 19-50 years
Protein	10% 5.67g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	7.5% 277g	8.2% 304g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.7 times more Vitamin B2, 2.4 times more Vitamin B5 and 16.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 1 lb.

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

• Boiled All Types Kidney Beans contain 17.5 times more Calcium, 1.9 times more Copper, 3 times more Iron, 3.9 times more Manganese, 4.5 times more Phosphorus and 5.6 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Boiled All Types Kidney Beans have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 1.6 times more Carbohydrate and 7.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 28.3 times more Omega 3, 2.9 times more Fiber and 6.9 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Boiled All Types Kidney Beans have similar amounts of Energy per 1 lb.
• Both Raw Green Plantains as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.