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

Macros Ratio

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

Macro Nutrients

	Green Plantains	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.4% 302kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	89% 116g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Green Plantains have 4.5 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.9 times more Vitamin B1, 2.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6 and 14 times more Vitamin B9 than Raw Green Plantains.

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

• 7 oz of Raw Royal Red Kidney Beans contain 65.5 times more Calcium, 8.6 times more Copper, 11.6 times more Iron, 3.4 times more Magnesium, 10.2 times more Manganese, 13.1 times more Phosphorus, 3.1 times more Potassium and 14.8 times more Zinc than Raw Green Plantains.
• 7 ounces of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 2.2 times more Energy, 25.3 times more Omega 3, 1.6 times more Carbohydrate, 11.3 times more Fiber and 20.3 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.