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

Macros Ratio

	Protein	Fat	Carbs
Taro Shoots	27%	6%	67%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Taro Shoots	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	3.8% 110kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Taro Shoots	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Shoots	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	12% 120mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	76.5% 2600mg	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	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	26% 958g	21% 780g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Taro Shoots has 1.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 26.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 7.7 times more Vitamin B9 than Raw Taro Shoots.
• 1 kilogram of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Taro Shoots as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Taro Shoots vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Taro Shoots has 1.3 times more Potassium and 1.2 times more Water than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.4 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus and 256 times more Sodium than Raw Taro Shoots.
• Both Taro Shoots and Canned Red Kidney Beans with Liquids contain similar levels of Zinc per one kilogram.
• 1 kilogram of Taro Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Red Kidney Beans Solids and Liquids contains 7.4 times more Energy, 4.6 times more Omega 3, 6.4 times more Carbohydrate and 5.7 times more Protein than Raw Taro Shoots.
• 1 kilogram of Taro Shoots provide inadequate amounts of Energy, Omega 3, Carbohydrate and Protein
• Both Raw Taro Shoots as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.