Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Taro

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Taro	5%	2%	93%

Macro Nutrients

	Boiled California Red Kidney Beans	Taro	Recommended Dietary Allowance
Energy	42.8% 1240kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	204% 265g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	108% 41g	38g per day for Men 19-50 years
Protein	163% 91g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Taro	Recommended Dietary Allowance
Calcium	66% 660mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	174% 5910mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18% 669g	19% 706g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Taro per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Taro to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.4 times more Vitamin B9 than Taro.
• While 1 kg of Raw Taro contains 1.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Taro provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Taro have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Raw Taro have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Calcium, 1.7 times more Copper, 5.4 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Selenium and 3.7 times more Zinc than Taro.
• While 1 kg of Raw Taro contains 1.4 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Taro contain similar levels of Manganese per one kilogram.
• 1 kilogram of Taro lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Omega 3, 2.3 times more Fiber and 6.1 times more Protein than Taro.
• Both Boiled California Red Kidney Beans and Taro offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Taro provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Taro provide inadequate amounts of Omega 6 in one kilogram.