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

Macros Ratio

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

Macro Nutrients

	Green Plantains	Boiled Red 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% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.25% 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	38.6% 14.7g	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 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	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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	53.4% 0.48mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	41% 0.95mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Green Plantains have 1.7 times more Vitamin B2, 2.4 times more Vitamin B5 and 16.8 times more Vitamin C than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red 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 Green Plantains and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

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

• 7 oz of Boiled Red Kidney Beans contain 14 times more Calcium, 2.1 times more Copper, 3.9 times more Iron, 4.4 times more Manganese, 4.6 times more Phosphorus and 5.9 times more Zinc than Raw Green Plantains.
• Both Green Plantains and Boiled Red Kidney Beans contain similar levels of Magnesium and Potassium per seven ounces.
• 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 1.6 times more Carbohydrate and 7.2 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 28 times more Omega 3, 3.4 times more Fiber and 6.9 times more Protein than Raw Green Plantains.
• Both Green Plantains and Boiled Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Green Plantains provide inadequate amounts of Omega 3
• Both Raw Green Plantains as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.