Comparing Nutrients in 100 grams Boiled Kidney Beans VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Boiled Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	22.4% 29g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	3.1% 2.25g	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	NA	0.48% 0.35g	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	NA	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.52g	g per day for Men 19-50 years
Fiber	17% 6.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	17% 0.22mg	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	32.5% 130μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	10% 9.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8.9% 0.08mg	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	27.8% 2.22mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	4.74% 0.11mg	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	19.7% 138mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.87% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Boiled Green Plantains:

• Boiled All Types Kidney Beans have 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 2.7 times more Vitamin B9 and 2.2 times more Vitamin K than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Green Plantains have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Boiled Green Plantains:

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 2.7 times more Copper, 7.4 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 5.8 times more Phosphorus, 1.4 times more Potassium, more Selenium and 7.1 times more Zinc than Boiled Green Plantains.
• Both Boiled All Types Kidney Beans and Boiled Green Plantains have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 6.5 times more Omega 3, 2.5 times more Fiber and 8 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Carbohydrate and 7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Green Plantains have similar amounts of Energy per 100 g.
• Both Boiled All Types Kidney Beans as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 100 g.