Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Taro

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Taro	5%	2%	93%

Macro Nutrients

	Boiled Kidney Beans	Taro	Recommended Dietary Allowance
Energy	43.8% 1270kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	204% 265g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	5.5% 4g	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	168% 64g	108% 41g	38g per day for Men 19-50 years
Protein	155% 86.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	218% 2.83mg	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	325% 1300μg	55% 220μg	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	13.3% 12mg	50% 45mg	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	2% 0.3mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Taro	Recommended Dietary Allowance
Calcium	35% 350mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	191% 1.72mg	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	278% 22mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	167% 3.83mg	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	197% 1380mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	174% 5910mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18% 669g	19% 706g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Taro:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 5.9 times more Vitamin B9 and 8.4 times more Vitamin K than Raw Taro.
• While Raw Taro contains 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 3.8 times more Vitamin C and 79.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Taro have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Taro have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Taro:

• Boiled All Types Kidney Beans have 1.3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Selenium and 4.3 times more Zinc than Raw Taro.
• While Raw Taro contains 1.5 times more Potassium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Taro have similar amounts of Calcium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 6.8 times more Omega 3, 1.6 times more Fiber and 5.8 times more Protein than Raw Taro.
• Both Boiled All Types Kidney Beans and Raw Taro have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Taro have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.