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

Weight per 500 calories

• Green Plantains: 329g
• Boiled Red Kidney Beans: 394g

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

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

Macros Ratio

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

Macro Nutrients

	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	0.24% 0.23g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	1.23% 0.02g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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% 121g	69% 89.8g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	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	4.63% 3.36g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	19% 7.24g	76.7% 29g	38g per day for Men 19-50 years
Protein	7.34% 4.1g	61% 34g	56g per day for Men 19-50 years

Vitamins

	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	27.4% 0.33mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	23% 92μg	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	74% 66.4mg	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	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.66% 6.58mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	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	31% 2.47mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	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	14.6% 102mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	41.7% 1418mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	NA	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.58mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	5.43% 201g	7.12% 264g	3700g per day for Men 19-50 years

Green Plantains VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Green Plantains have 1.4 times more Vitamin B2, 2 times more Vitamin B5 and 14.1 times more Vitamin C than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 5.6 times more Vitamin B9 than Raw Green Plantains.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

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

• 500 kcal of Boiled Red Kidney Beans contain 16.8 times more Calcium, 2.5 times more Copper, 4.7 times more Iron, 1.3 times more Magnesium, 5.2 times more Manganese, 5.5 times more Phosphorus and 7.1 times more Zinc than Raw Green Plantains.
• Both Green Plantains and Boiled Red Kidney Beans 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 Green Plantains have 1.3 times more Carbohydrate and 6 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 33.5 times more Omega 3, 4 times more Fiber and 8.3 times more Protein than Raw Green Plantains.
• Both Green Plantains and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Raw Green Plantains as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.