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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Green Plantains	3%	0%	97%

Macro Nutrients

	Boiled Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Energy	8.7% 252kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	56% 72.8g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	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	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	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 Red Kidney Beans VS Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled 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 Red Kidney Beans vs Green Plantains:

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Vitamin B1, 1.7 times more Vitamin B6 and 4.6 times more Vitamin B9 than Green Plantains.
• While 7 oz of Raw Green Plantains contain 1.7 times more Vitamin B2, 2.4 times more Vitamin B5 and 16.8 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Green Plantains provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

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

• 7 ounces of Boiled Red Kidney Beans have 14 times more Calcium, 2.1 times more Copper, 3.9 times more Iron, 4.4 times more Manganese, 4.6 times more Phosphorus and 5.9 times more Zinc than Green Plantains.
• Both Boiled 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 Red Kidney Beans have 28 times more Omega 3, 3.4 times more Fiber and 6.9 times more Protein than Green Plantains.
• While 7 oz of Raw Green Plantains contain 1.6 times more Carbohydrate and 7.2 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled 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 Red Kidney Beans as well as Raw Green Plantains provide inadequate amounts of Omega 6 in seven ounces.