Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Green Plantains

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Green Plantains: 329g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Green Plantains?

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.23% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.53g	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	4.63% 3.36g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	99% 37.5g	19% 7.24g	38g per day for Men 19-50 years
Protein	65.7% 37g	7.34% 4.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California 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	43.3% 0.52mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	17.7% 0.23mg	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	74.6% 298μg	23% 92μg	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	5.38% 4.84mg	74% 66.4mg	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	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

	Boiled California Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Calcium	26.6% 266mg	0.66% 6.58mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	42.4% 0.38mg	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	150% 12mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	15.6% 0.36mg	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	79% 552mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	41.7% 1418mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	NA	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.44% 6.58mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	5.4% 0.59mg	11mg per day for Men 19-50 years
Water	7.3% 270g	5.43% 201g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Green Plantains Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Green Plantains?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Green Plantains:

• 500 calories of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 3.2 times more Vitamin B9 than Green Plantains.
• While 500 kcal of Raw Green Plantains contain 1.3 times more Vitamin B2, 2 times more Vitamin B5 and 13.7 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Green Plantains:

• 500 calories of Boiled California Red Kidney Beans have 40.5 times more Calcium, 3.1 times more Copper, 4.9 times more Iron, 1.4 times more Magnesium, 3.6 times more Manganese, 5.4 times more Phosphorus and 5.9 times more Zinc than Green Plantains.
• Both Boiled California Red Kidney Beans and Green Plantains contain similar levels of Potassium per 500 calories.
• 500 calories of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 5.2 times more Fiber and 9 times more Protein than Green Plantains.
• While 500 kcal of Raw Green Plantains contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Green Plantains offer comparable quantities of Energy per 500 calories.
• 500 calories of Green Plantains provide inadequate amounts of Protein
• Both Boiled California Red Kidney Beans as well as Raw Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.