Comparing Nutrients in 7 ounces Green Plantains VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Green Plantains	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.4% 302kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.26% 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	35% 45.2g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	0.88% 0.64g	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	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	% 2.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	47.6% 0.43mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	37% 0.85mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• Boiled All Types Kidney Beans contain 17.5 times more Calcium, 1.9 times more Copper, 3 times more Iron, 3.9 times more Manganese, 4.5 times more Phosphorus and 5.6 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Boiled All Types Kidney Beans have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Plantains have 1.6 times more Carbohydrate and 7.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 28.3 times more Omega 3, 2.9 times more Fiber and 6.9 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Boiled All Types Kidney Beans have similar amounts of Energy per 7 oz.
• Both Raw Green Plantains as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.