Comparing Nutrients in 7 ounces Red Kidney Beans VS Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Green Plantains	3%	0%	97%

Macro Nutrients

	Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Energy	23% 669kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	56% 72.8g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	80% 44.7g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Calcium	16.5% 165mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	25.6% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.28% 121g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Red Kidney Beans have 6.1 times more Vitamin B1, 2.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6 and 14.1 times more Vitamin B9 than Green Plantains.
• While 7 oz of Raw Green Plantains contain 4.5 times more Vitamin C than Raw Red Kidney Beans.

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

• 7 ounces of Red Kidney Beans have 41.5 times more Calcium, 6 times more Copper, 8.9 times more Iron, 3.4 times more Magnesium, 10.2 times more Manganese, 13.1 times more Phosphorus, 3.2 times more Potassium and 15.5 times more Zinc than Green Plantains.
• 7 ounces of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.2 times more Energy, 59.7 times more Omega 3, 1.7 times more Carbohydrate, 6.9 times more Fiber and 18 times more Protein than Green Plantains.
• Both Red Kidney Beans and Green Plantains offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Green Plantains provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Green Plantains provide inadequate amounts of Omega 6 in seven ounces.