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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Green Plantains	California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.3% 240kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	91% 119g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	NA	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	0.96% 0.69g	NA	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	130% 49.4g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	60.6% 0.79mg	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	24% 95μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	243% 2.2mg	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	7.44% 0.6mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	86.3% 2mg	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	6.8% 47.6mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 3.4 times more Vitamin B2, 5.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 8.2 times more Vitamin B9 than Boiled Green Plantains.

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

• Boiled Green Plantains have 5.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 65 times more Calcium, 13.8 times more Copper, 31.2 times more Iron, 5.7 times more Magnesium, 9.2 times more Manganese, 16.9 times more Phosphorus, 5.2 times more Potassium, more Selenium and 18.2 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans contain 2.7 times more Energy, 3.2 times more Omega 3, 2.1 times more Carbohydrate, 9.6 times more Fiber and 22.4 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.