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

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Taro Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.83% 140kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	172% 224g	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	NA	245% 93g	38g per day for Men 19-50 years
Protein	13% 7.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	80% 1.04mg	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	7.5% 30μg	185% 740μg	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	210% 189mg	13.3% 12mg	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

	Cooked Taro Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	321% 2.9mg	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	51.3% 4.1mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	138% 3.18mg	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	37% 260mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25.8% 953g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Taro Shoots has 1.5 times more Vitamin B3 and 15.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.4 times more Vitamin B1, 2.9 times more Vitamin B5 and 24.7 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Cooked Taro Shoots no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Taro Shoots has 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.7 times more Calcium, 3.1 times more Copper, 7.3 times more Iron, 6 times more Magnesium, 2.4 times more Manganese, 5.3 times more Phosphorus and 1.6 times more Zinc than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Boiled California Red Kidney Beans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Taro Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 8.9 times more Energy, 3.2 times more Omega 3, 7 times more Carbohydrate and 12.5 times more Protein than Cooked Taro Shoots no Salt.
• 1 kilogram of Cooked Taro Shoots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Cooked Taro Shoots no Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.