Comparing Nutrients in 1 kilogram Taro Shoots VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Taro Shoots	27%	6%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Taro Shoots	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.8% 110kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	168% 64g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Taro Shoots	Boiled 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	33.3% 0.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	92% 1.2mg	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	325% 1300μg	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	233% 210mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Shoots	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	240% 2.16mg	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	75% 6mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	187% 4.3mg	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	40% 280mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	26% 958g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Taro Shoots have 1.4 times more Vitamin B3 and 17.5 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Vitamin B1, 2.9 times more Vitamin B5 and 43.3 times more Vitamin B9 than Raw Taro Shoots.
• Both Raw Taro Shoots and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Taro Shoots as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Taro Shoots have 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Calcium, 2.5 times more Copper, 3.7 times more Iron, 5.3 times more Magnesium, 3.5 times more Manganese, 4.9 times more Phosphorus and 2 times more Zinc than Raw Taro Shoots.
• Both Raw Taro Shoots and Boiled All Types Kidney Beans have similar amounts of Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans contain 11.5 times more Energy, 15.5 times more Omega 3, 9.8 times more Carbohydrate and 9.4 times more Protein than Raw Taro Shoots.
• Both Raw Taro Shoots as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.