Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Energy	16% 466kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	0.68% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 2.15g	g per day for Men 19-50 years
Fiber	93% 35.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	64% 36g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	24% 0.31mg	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	139% 557μg	17% 68μg	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	7.1% 6.38mg	14.3% 13mg	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	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	18.6% 186mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	12.6% 0.11mg	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	154% 12.3mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	6.7% 0.15mg	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	82.2% 575mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Boiled Green Plantains per 5 oz

Compare the macro and micronutrient content in 5 oz of Royal Red Kidney Beans versus 5 oz of Boiled Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Boiled Green Plantains:

• 5 ounces of Royal Red Kidney Beans have 7.8 times more Vitamin B1, 3.7 times more Vitamin B2, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 8.2 times more Vitamin B9 than Boiled Green Plantains.
• While 5 oz of Boiled Green Plantains contain 2 times more Vitamin C than Raw Royal Red Kidney Beans.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Boiled Green Plantains:

• 5 ounces of Royal Red Kidney Beans have 43.7 times more Calcium, 12.5 times more Copper, 29 times more Iron, 4.9 times more Magnesium, 10.2 times more Manganese, 16.9 times more Phosphorus, 4.7 times more Potassium, more Selenium and 19 times more Zinc than Boiled Green Plantains.
• 5 ounces of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 2.7 times more Energy, 5.8 times more Omega 3, 2 times more Carbohydrate, 9.6 times more Fiber and 23.2 times more Protein than Boiled Green Plantains.
• 5 ounces of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Raw Royal Red Kidney Beans as well as Boiled Green Plantains provide inadequate amounts of Omega 6 in five ounces.