Comparing Nutrients in 14 ounces Cooked Taro VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Cooked Taro	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	95% 0.86mg	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	35.7% 2.86mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	74.2% 1.7mg	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	43% 302mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	6.84% 253g	7.2% 266g	3700g per day for Men 19-50 years

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

• Cooked Taro no Salt has 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.
• While Boiled All Types Kidney Beans contain 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 no Salt.
• Both Cooked Taro no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Cooked Taro no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Taro no Salt has 15 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Calcium, 3.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus and 3.7 times more Zinc than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Manganese, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Taro no Salt has 1.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.1 times more Omega 3, 1.3 times more Fiber and 16.7 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Boiled All Types Kidney Beans have similar amounts of Energy per 14 oz.
• Both Cooked Taro no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.