Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Boiled Kidney Beans	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.58% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	41.7% 30.2g	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	7.47% 5.4g	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	% 5.37g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	24% 9.07g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	3.85% 2.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.1% 63.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	6.07% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	23% 0.3mg	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	46% 184μg	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	26% 23.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	6.93% 0.062mg	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	39.3% 3.15mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	10% 0.23mg	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	28% 196mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.14% 79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Baked Yellow Plantains:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B1 and 2.5 times more Vitamin B9 than Baked Yellow Plantains.
• While Baked Yellow Plantains contain more Vitamin A, 2.2 times more Vitamin B2, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6, 13.7 times more Vitamin C and 1.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Baked Yellow Plantains have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Baked Yellow Plantains:

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 4.9 times more Copper, 7.9 times more Iron, 2.6 times more Manganese, 3.7 times more Phosphorus, more Selenium and 4.8 times more Zinc than Baked Yellow Plantains.
• Both Boiled All Types Kidney Beans and Baked Yellow Plantains have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have more Omega 3, 2.9 times more Fiber and 5.7 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.8 times more Carbohydrate and 66.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Baked Yellow Plantains have similar amounts of Energy per 5 oz.
• Both Boiled All Types Kidney Beans as well as Baked Yellow Plantains have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.