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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Green Plantains	3%	0%	97%

Macro Nutrients

	Boiled Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.24% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.15% 0.025g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	28% 36.7g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	3.16% 2.3g	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	1.4% 1.02g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	5.4% 0.07mg	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	7% 28μg	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	22.4% 20mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Green Plantains	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	13% 0.12mg	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	36.8% 2.94mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Green Plantains per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Red Kidney Beans have 1.6 times more Vitamin B1, 1.7 times more Vitamin B6 and 4.6 times more Vitamin B9 than Green Plantains.
• While 100 g of Raw Green Plantains contain 1.7 times more Vitamin B2, 2.4 times more Vitamin B5 and 16.8 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Green Plantains provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

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

• 100 grams of Boiled Red Kidney Beans have 14 times more Calcium, 2.1 times more Copper, 3.9 times more Iron, 4.4 times more Manganese, 4.6 times more Phosphorus and 5.9 times more Zinc than Green Plantains.
• Both Boiled Red Kidney Beans and Green Plantains contain similar levels of Magnesium and Potassium per 100 grams.
• 100 grams of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 28 times more Omega 3, 3.4 times more Fiber and 6.9 times more Protein than Green Plantains.
• While 100 g of Raw Green Plantains contain 1.6 times more Carbohydrate and 7.2 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Green Plantains offer comparable quantities of Energy per 100 grams.
• 100 grams of Green Plantains provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Raw Green Plantains provide inadequate amounts of Omega 6 in 100 grams.