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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Energy	42.8% 1240kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	18% 23g	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	245% 93g	NA	38g per day for Men 19-50 years
Protein	163% 91g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	85.4% 1.1mg	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	7.5% 30μg	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	233% 210mg	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

	Boiled California Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Calcium	66% 660mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	98% 0.88mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	53% 1.22mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	18% 669g	26% 958g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 3.2 times more Vitamin B1, 1.2 times more Vitamin B2, 2.9 times more Vitamin B5 and 24.7 times more Vitamin B9 than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.5 times more Vitamin B3 and 17.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Taro Shoots have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled California Red Kidney Beans as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled California Red Kidney Beans have 5.5 times more Calcium, 3.3 times more Copper, 5 times more Iron, 6 times more Magnesium, 2.6 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.4 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans have 11.3 times more Energy, 2.9 times more Omega 3, 9.7 times more Carbohydrate and 9.9 times more Protein than Raw Taro Shoots.
• Both Boiled California Red Kidney Beans as well as Raw Taro Shoots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.