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

Weight per 500 calories

• Boiled Green Plantains: 413g
• Boiled Red Kidney Beans: 394g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Green Plantains	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	69% 89.8g	130g per day for Men 19-50 years
Sugars	13% 9.3g	1.74% 1.26g	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% 1.45g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 6.3g	NA	g per day for Men 19-50 years
Fiber	28.3% 10.7g	76.7% 29g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Boiled 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	17.2% 0.21mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	36.3% 0.47mg	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	49.6% 198μg	128% 512μg	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	41.8% 37.6mg	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	106% 0.95mg	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	15.5% 1.24mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	81.7% 1.88mg	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	14% 99mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	7.7% 285g	7.12% 264g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Green Plantains have 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 8 times more Vitamin C than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B9 and 2.1 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

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

• 500 kcal of Boiled Red Kidney Beans contain 8.9 times more Calcium, 2.9 times more Copper, 9.3 times more Iron, 1.5 times more Magnesium, 4.2 times more Manganese, 5.6 times more Phosphorus, 1.3 times more Potassium and 7.3 times more Zinc than Boiled Green Plantains.
• 500 calories of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc
• Both Boiled Green Plantains as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Green Plantains have 1.3 times more Carbohydrate and 7.4 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 6.2 times more Omega 3, 2.7 times more Fiber and 7.6 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Boiled Green Plantains as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.