Comparing Nutrients in 7 ounces Green Plantains VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.4% 302kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	22% 28.8g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	5.06% 3.67g	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	2.8% 2.02g	0% 0g	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	% 2.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 3.67g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	11.3% 0.15mg	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	14% 55.6μg	18% 71.4μg	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	44.5% 40mg	2.65% 2.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	29.8% 0.27mg	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	18.6% 1.5mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	14.5% 0.33mg	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	8.8% 61.5mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.28% 121g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Green Plantains vs Canned Kidney Beans:

• Raw Green Plantains have 2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.8 times more Vitamin B5 and 16.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.

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

• Raw Green Plantains have 1.5 times more Magnesium and 1.8 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese, 2.9 times more Phosphorus, 148 times more Sodium, 2.6 times more Zinc and 1.3 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Canned All Types Kidney Beans have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Plantains have 1.8 times more Energy, 2.5 times more Carbohydrate, 1.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 13.7 times more Omega 3, 2 times more Fiber and 4.2 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.