Comparing Nutrients in 100 grams California Red Kidney Beans VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	California Red Kidney Beans	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	11.4% 330kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	32% 41.4g	130g per day for Men 19-50 years
Sugars	NA	29.4% 21.3g	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	5.27% 3.82g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	65.5% 25g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	13.3% 53μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	18.2% 16.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.8% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	19.5% 195mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	4.9% 0.044mg	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	117% 9.35mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	7.17% 0.17mg	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	58% 405mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Baked Yellow Plantains:

• Raw California Red Kidney Beans have 5.9 times more Vitamin B1, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 7.4 times more Vitamin B9 than Baked Yellow Plantains.
• While Baked Yellow Plantains contain more Vitamin A and 3.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Baked Yellow Plantains:

• Raw California Red Kidney Beans have 65 times more Calcium, 25 times more Copper, 33.4 times more Iron, 3.9 times more Magnesium, 6.1 times more Manganese, 10.9 times more Phosphorus, 3.1 times more Potassium, more Selenium and 12.1 times more Zinc than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 4.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 2.1 times more Energy, more Omega 3, 1.4 times more Carbohydrate, 11.3 times more Fiber and 16 times more Protein than Baked Yellow Plantains.
• Both Raw California Red Kidney Beans as well as Baked Yellow Plantains have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.