Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Taro

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Taro	5%	2%	93%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Taro	Recommended Dietary Allowance
Energy	28% 810kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	114% 148g	204% 265g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	108% 41g	38g per day for Men 19-50 years
Protein	93% 52.2g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Taro	Recommended Dietary Allowance
Calcium	29% 290mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	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	171% 2560mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	21% 780g	19% 706g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Taro per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Taro:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2.7 times more Vitamin B2 and 4.1 times more Vitamin K than Taro.
• While 1 kg of Raw Taro contains 2.3 times more Vitamin B5, 3.5 times more Vitamin B6, 5.6 times more Vitamin C and 119 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Taro provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Taro have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Taro:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2.3 times more Iron, 1.3 times more Phosphorus, 1.6 times more Selenium, 23.3 times more Sodium and 2.7 times more Zinc than Taro.
• While 1 kg of Raw Taro contains 1.5 times more Calcium, 1.3 times more Manganese and 2.3 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Taro contain similar levels of Copper and Magnesium per one kilogram.
• 1 kilogram of Taro lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2 times more Omega 3, 4.6 times more Sugars and 3.5 times more Protein than Taro.
• While 1 kg of Raw Taro contains 1.4 times more Energy and 1.8 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Taro offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Taro provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Taro provide inadequate amounts of Omega 6 in one kilogram.