Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cooked Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Taro with Salt	1%	1%	98%

Macro Nutrients

	Boiled Kidney Beans	Cooked Taro with Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	106% 137g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	2.7% 1.94g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Taro with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	101% 1.3mg	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	129% 516μg	19% 75.4μg	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	5.3% 4.76mg	22% 20mg	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	0.79% 0.12mg	77.5% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Taro with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	88.6% 0.8mg	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	110% 8.8mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	77.5% 1.8mg	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	78.2% 548mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	56.5% 1921mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	66.4% 996mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	7.2% 266g	6.84% 253g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cooked Taro with Salt:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6.8 times more Vitamin B9 and 7 times more Vitamin K than Cooked Taro with Salt.
• While Cooked Taro with Salt contains 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 4.2 times more Vitamin C and 97.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Taro with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Taro with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cooked Taro with Salt:

• Boiled All Types Kidney Beans have 1.9 times more Calcium, 3.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.2 times more Selenium and 3.7 times more Zinc than Cooked Taro with Salt.
• While Cooked Taro with Salt contains 251 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Taro with Salt have similar amounts of Copper, Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 12.1 times more Omega 3, 1.3 times more Fiber and 16.7 times more Protein than Cooked Taro with Salt.
• While Cooked Taro with Salt contains 1.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Taro with Salt have similar amounts of Energy per 14 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Taro with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.