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Comparing Nutrients in 100 grams Boiled Green PlantainsVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Boiled Green Plantains
4%
1%
95%
Canned Kidney Beans
25%
6%
69%
100 g ▼

Macro Nutrients

4.17%121kcal
Energy
2.9%84kcal
121 kcalvs84 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.082%0.08g
Fat
0.62%0.6g
0.08 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.072g
Saturated Fat
0.44%0.14g
0.072 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.63%0.026g
Omega 3
5.13%0.082g
0.026 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.052g
Omega 6
0.62%0.11g
0.052 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22.4%29g
Carbohydrate
11%14.5g
29 gvs14.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g
Sugars
2.55%1.85g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs1.85 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.48%0.35g
Fructose
0%0g
≤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]
0.35 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.38g
Glucose
%0g
0.38 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.52g
Sucrose
%1.85g
1.52 gvs1.85 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.84%2.6g
Fiber
11.3%4.3g
2.6 gvs4.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.95%1.1g
Protein
9.32%5.2g
1.1 gvs5.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
NA
RAE, retinol activity equivalents
NA μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.17%0.05mg
Vitamin B1
9.67%0.12mg
Thiamine
0.05 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5%0.065mg
Vitamin B2
3.92%0.051mg
Riboflavin
0.065 mgvs0.051 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.44%0.39mg
Vitamin B3
2.57%0.41mg
Niacin, nicotinic acid, niacinamide
0.39 mgvs0.41 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.6%0.38mg
Vitamin B5
2.76%0.14mg
Pantothenic acid
0.38 mgvs0.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17%0.22mg
Vitamin B6
5.7%0.074mg
Pyridoxine
0.22 mgvs0.074 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12%48μg
Vitamin B9
9%36μg
Folates and Folic Acid
48 μgvs36 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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10%9.1mg
Vitamin C
1.33%1.2mg
Ascorbic acid
9.1 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
0.13%0.02mg
Tocopherols and Tocotrienols
NA mgvs0.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.17%3.8μg
Vitamin K
3.4%4.1μg
Phytomenadione or phylloquinone
3.8 μgvs4.1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.3%3mg
Calcium
3.4%34mg
3 mgvs34 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.9%0.08mg
Copper
15%0.14mg
0.08 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.75%0.3mg
Iron
14.6%1.17mg
0.3 mgvs1.17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.67%28mg
Magnesium
6.43%27mg
28 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.74%0.11mg
Manganese
7.3%0.17mg
0.11 mgvs0.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.43%24mg
Phosphorus
13%90mg
24 mgvs90 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.5%289mg
Potassium
6.97%237mg
289 mgvs237 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
1.64%0.9μg
0 μgvs0.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
19.7%296mg
2 mgvs296 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.27%0.14mg
Zinc
4.2%0.46mg
0.14 mgvs0.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.87%69g
Water
2.1%78g
69 gvs78 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Green Plantains vs Canned Kidney Beans:
Comparing minerals per 100 grams for Boiled Green Plantains vs Canned Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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