Comparing Nutrients in 14 ounces Tahitian Taro VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tahitian Taro	23%	18%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tahitian Taro	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.02% 175kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	183% 237g	130g per day for Men 19-50 years
Sugars	NA	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	NA	260% 99g	38g per day for Men 19-50 years
Protein	19.8% 11g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Tahitian Taro	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	45% 405μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	121% 1.58mg	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	8.93% 35.7μg	391% 1564μg	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	423% 381mg	20% 18mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahitian Taro	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	51% 512mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	485% 4.37mg	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	64.5% 5.16mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	173% 3.97mg	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	25.5% 179mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	70.7% 2405mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.44% 349g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tahitian Taro vs California Red Kidney Beans:

• Raw Tahitian Taro has more Vitamin A and 21.3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.5 times more Vitamin B1, 2.1 times more Vitamin B3, 6.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 43.8 times more Vitamin B9 than Raw Tahitian Taro.
• Both Raw Tahitian Taro and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Tahitian Taro as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tahitian Taro vs California Red Kidney Beans:

• Raw Tahitian Taro has 4.5 times more Sodium and 7.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 15.5 times more Copper, 7.2 times more Iron, 3.4 times more Magnesium, 6.4 times more Manganese, 9 times more Phosphorus, 2.5 times more Potassium, 4.6 times more Selenium and 28.3 times more Zinc than Raw Tahitian Taro.

Comparison of macro-nutrients per 14 ounces:

• Raw Tahitian Taro has 3.9 times more Fat, 1.4 times more Omega 3 and 5.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.5 times more Energy, 8.7 times more Carbohydrate and 8.7 times more Protein than Raw Tahitian Taro.
• Both Raw Tahitian Taro as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.