Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Green Plantains	3%	0%	97%

Macro Nutrients

	Boiled California Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Energy	8.5% 246kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	6.27% 4.54g	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	2.8% 2.02g	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	% 2.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	32.4% 18g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10.7% 0.14mg	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	36.7% 147μg	14% 55.6μg	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	44.5% 40mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Calcium	13% 131mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	25.6% 0.23mg	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	74% 5.9mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	39% 272mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Green Plantains.
• While 7 oz of Raw Green Plantains contain 1.6 times more Vitamin B2, 2.4 times more Vitamin B5 and 16.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Green Plantains provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C

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

• 7 ounces of Boiled California Red Kidney Beans have 33 times more Calcium, 2.5 times more Copper, 4 times more Iron, 2.9 times more Manganese, 4.4 times more Phosphorus and 4.8 times more Zinc than Green Plantains.
• Both Boiled California Red Kidney Beans and Green Plantains contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 5.3 times more Omega 3, 4.2 times more Fiber and 7.3 times more Protein than Green Plantains.
• While 7 oz of Raw Green Plantains contain 1.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Green Plantains offer comparable quantities of Energy per seven ounces.
• 7 ounces of Green Plantains provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Green Plantains provide inadequate amounts of Omega 6 in seven ounces.