Comparing Nutrients in 7 ounces Canned Kidney Beans VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Canned Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Energy	5.75% 167kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	44.5% 58g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	6.16% 4.47g	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	0% 0g	0.96% 0.69g	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	% 0g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 3g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	33.6% 0.44mg	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	18% 71.4μg	24% 95μg	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	2.65% 2.4mg	20% 18mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	17.6% 0.16mg	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	29% 2.32mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	9.4% 0.22mg	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	25.5% 179mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled Green Plantains:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B1 than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Vitamin B2, 2.8 times more Vitamin B5, 3 times more Vitamin B6, 1.3 times more Vitamin B9 and 7.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Green Plantains have similar amounts of Vitamin B3 and Vitamin K per 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Green Plantains:

• Canned All Types Kidney Beans have 11.3 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 1.5 times more Manganese, 3.8 times more Phosphorus, more Selenium, 148 times more Sodium and 3.3 times more Zinc than Boiled Green Plantains.
• Both Canned All Types Kidney Beans and Boiled Green Plantains have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 3.2 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.4 times more Energy and 2 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Green Plantains have similar amounts of Sugars per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 7 oz.