Comparing Nutrients in 7 ounces Green Plantains VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Green Plantains	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.4% 302kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	22.6% 29.4g	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 Red Kidney Beans with Liquids	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	32.4% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	25% 0.58mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	15% 516mg	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	34% 508mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	3.28% 121g	4.2% 155g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Green Plantains versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Green Plantains have 1.5 times more Vitamin B2, 4.1 times more Vitamin B5, 1.2 times more Vitamin B9 and 25.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• Both Green Plantains and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C

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

• 7 ounces of Green Plantains have 1.4 times more Magnesium and 1.7 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 14.5 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 2.7 times more Manganese, 3.4 times more Phosphorus, 128 times more Sodium, 3.4 times more Zinc and 1.3 times more Water than Raw Green Plantains.
• 7 ounces of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Plantains have 1.9 times more Energy, 2.5 times more Carbohydrate and 1.2 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 8.5 times more Omega 3, 2 times more Fiber and 4.2 times more Protein than Raw Green Plantains.
• 7 ounces of Green Plantains provide inadequate amounts of Omega 3
• Both Raw Green Plantains as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.