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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Green Plantains	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.4% 302kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	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	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Royal 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	15.7% 0.19mg	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	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	16% 0.21mg	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	36.7% 147μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	57.8% 0.52mg	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	68.7% 5.5mg	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	22% 0.51mg	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	22% 750mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	16.2% 1.8mg	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 Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Plantains versus 7 oz of Boiled Royal 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 Royal Red Kidney Beans:

• 7 ounces of Green Plantains have 1.5 times more Vitamin B2, 2.4 times more Vitamin B5 and 16.8 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Green Plantains.
• Both Green Plantains and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C

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

• 7 oz of Boiled Royal Red Kidney Beans contain 22 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 2.3 times more Manganese, 4.6 times more Phosphorus and 5 times more Zinc than Raw Green Plantains.
• Both Green Plantains and Boiled Royal 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 1.2 times more Energy and 1.7 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 9.5 times more Omega 3, 4.2 times more Fiber and 7.6 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 Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.