Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Boiled Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Energy	17.4% 504kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.61% 0.1g	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	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	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	NA	38g per day for Men 19-50 years
Protein	61.4% 34.4g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	34% 0.44mg	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	2.98% 12μg	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	93% 83.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Calcium	14% 139mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	39% 0.35mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	21% 0.48mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	38.8% 1318mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	7.2% 266g	10.3% 380g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Taro Shoots:

• Boiled All Types Kidney Beans have 4 times more Vitamin B1, 2.9 times more Vitamin B5 and 43.3 times more Vitamin B9 than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.4 times more Vitamin B3 and 17.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Taro Shoots have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Taro Shoots:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 2.5 times more Copper, 3.7 times more Iron, 5.3 times more Magnesium, 3.5 times more Manganese, 4.9 times more Phosphorus, 1.2 times more Potassium, 1.2 times more Selenium and 2 times more Zinc than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 11.5 times more Energy, 15.5 times more Omega 3, 9.8 times more Carbohydrate and 9.4 times more Protein than Raw Taro Shoots.
• Both Boiled All Types Kidney Beans as well as Raw Taro Shoots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.