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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Energy	42.4% 1230kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	168% 219g	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	169% 95g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	79% 0.95mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	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 Royal Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Calcium	44% 440mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	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	346% 27.7mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	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	203% 1420mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	111% 3780mg	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	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	18% 670g	26% 958g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Royal Red Kidney Beans has 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B5 and 24.7 times more Vitamin B9 than Taro Shoots.
• While 1 kg of Raw Taro Shoots contains 1.4 times more Vitamin B3 and 17.5 times more Vitamin C than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Taro Shoots provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Boiled Royal Red Kidney Beans as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Royal Red Kidney Beans has 3.7 times more Calcium, 3 times more Copper, 4.6 times more Iron, 5.3 times more Magnesium, 2.1 times more Manganese, 5.1 times more Phosphorus, 1.3 times more Selenium and 1.8 times more Zinc than Taro Shoots.
• While 1 kg of Raw Taro Shoots contains 1.4 times more Water than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Taro Shoots contain similar levels of Potassium per one kilogram.
• 1 kilogram of Taro Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Royal Red Kidney Beans has 11.2 times more Energy, 5.2 times more Omega 3, 9.4 times more Carbohydrate and 10.3 times more Protein than Taro Shoots.
• 1 kilogram of Taro Shoots provide inadequate amounts of Energy, Omega 3, Carbohydrate and Protein
• Both Boiled Royal Red Kidney Beans as well as Raw Taro Shoots provide inadequate amounts of Omega 6 in one kilogram.