Comparing Nutrients in 500 calories Plantains, yellow, fried, Latino restaurant VS California Red Kidney Beans

Weight per 500 calories

• Plantains, yellow, fried, Latino restaurant: 212g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 1.4 times more energy per unit of mass than Plantains, yellow, fried, Latino restaurant, which is high in comparison to other foods. Plantains, yellow, fried, Latino restaurant having above average energy density.

Which food has more nutrients per 500 calories - Plantains, yellow, fried, Latino restaurant or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	12% 3.85g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.4g	69.7% 91g	130g per day for Men 19-50 years
Sugars	63.6% 46g	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	14.2% 10.3g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 25.2g	NA	g per day for Men 19-50 years
Fiber	18% 6.78g	99% 37.7g	38g per day for Men 19-50 years
Protein	5.37% 3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	15.5% 140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.61mg	46.3% 0.6mg	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	NA	149% 597μg	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	NA	7.58% 6.8mg	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	15.5% 2.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	185% 1.67mg	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	16.4% 1.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	66% 1.5mg	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	13% 91mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	31.6% 1074mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	1.54% 0.85μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.7mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	4.62% 0.51mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plantains, yellow, fried, Latino restaurant vs California Red Kidney Beans:

• Plantains, yellow, fried, Latino restaurant have more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.4 times more Vitamin B1, 7.8 times more Vitamin B2 and 1.8 times more Vitamin B3 than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Raw California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Plantains, yellow, fried, Latino restaurant vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 23.2 times more Calcium, 6.8 times more Copper, 10.8 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 6.7 times more Phosphorus, 2.1 times more Potassium, 5.7 times more Selenium and 7.6 times more Zinc than Plantains, yellow, fried, Latino restaurant.

Comparison of macro-nutrients per 500 calories:

• Plantains, yellow, fried, Latino restaurant have 42 times more Fat, 70.5 times more Saturated Fat, 3.6 times more Omega 3 and 52.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Fiber and 12.3 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Plantains, yellow, fried, Latino restaurant as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.