Comparing Nutrients in 7 ounces Plantains, yellow, fried, Latino restaurant VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 468kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	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	62.2% 81g	35% 45.2g	130g per day for Men 19-50 years
Sugars	59.6% 43g	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	13.3% 9.64g	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	% 9.86g	NA	g per day for Men 19-50 years
Sucrose	% 23.6g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	NA	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	NA	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	14.6% 2.2mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	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	15.4% 1.23mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	12% 85.3mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Plantains, yellow, fried, Latino restaurant 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 Plantains, yellow, fried, Latino restaurant vs Boiled Red Kidney Beans:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have more Vitamin A, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 36.7 times more Vitamin E and 3.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.3 times more Vitamin B1 and 2.9 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• 7 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E

Comparing minerals per 7 ounces for Plantains, yellow, fried, Latino restaurant vs Boiled Red Kidney Beans:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 1.3 times more Potassium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 4.7 times more Calcium, 2.1 times more Copper, 4.7 times more Iron, 1.7 times more Manganese, 3.3 times more Phosphorus, 3 times more Selenium and 4.5 times more Zinc than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Red Kidney Beans contain similar levels of Magnesium per seven ounces.
• 7 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 1.9 times more Energy, 15 times more Fat, 25.2 times more Saturated Fat, 1.3 times more Omega 3, 18.9 times more Omega 6, 1.8 times more Carbohydrate and 68 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.3 times more Fiber and 6.1 times more Protein than Plantains, yellow, fried, Latino restaurant.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6