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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Green Plantains	Recommended Dietary Allowance
Energy	5.54% 161kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	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 Red Kidney Beans with Liquids	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	17.5% 0.21mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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 Red Kidney Beans with Liquids	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	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

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Green Plantains per 7 oz

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

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 2.9 times more Vitamin B5, 2.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 11.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Green Plantains provide similar amounts of Vitamin B2 and Vitamin K per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 9.7 times more Calcium, 1.8 times more Copper, 4.2 times more Iron, 2.7 times more Manganese, 4.4 times more Phosphorus, more Selenium, 128 times more Sodium and 4.4 times more Zinc than Boiled Green Plantains.
• Both Canned Red Kidney Beans with Liquids and Boiled Green Plantains contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 1.5 times more Energy and 2 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Green Plantains offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Green Plantains provide inadequate amounts of Omega 6 in seven ounces.