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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Green Plantains	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23.8% 689kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	209% 271g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	297% 113g	38g per day for Men 19-50 years
Protein	10% 5.67g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	California Red 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	7.5% 277g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 4.5 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6 and 14.1 times more Vitamin B9 than Raw Green Plantains.

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

• Raw Green Plantains have 5.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 97.5 times more Calcium, 9.5 times more Copper, 12.5 times more Iron, 3.9 times more Magnesium, 9.2 times more Manganese, 13.1 times more Phosphorus, 3.5 times more Potassium and 14.2 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans contain 2.2 times more Energy, 14 times more Omega 3, 1.6 times more Carbohydrate, 11.3 times more Fiber and 19.5 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.