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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Tahitian Taro	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 440kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	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	195% 74g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	98% 880μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	17.5% 70μg	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	422% 380mg	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

	Cooked Tahitian Taro	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	149% 1490mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	269% 2.42mg	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	195% 15.6mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	207% 4.77mg	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	96% 670mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	23.4% 865g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Tahitian Taro has more Vitamin A, 3.4 times more Vitamin B2 and 31.7 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.6 times more Vitamin B1, 1.7 times more Vitamin B5 and 18.6 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Tahitian Taro no Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Tahitian Taro has 5.3 times more Calcium, 1.5 times more Potassium, 27 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.2 times more Copper, 1.9 times more Iron, 2.8 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Selenium and 10.7 times more Zinc than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Boiled Red Kidney Beans contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Cooked Tahitian Taro lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 2.9 times more Energy, 2 times more Omega 3, 3.3 times more Carbohydrate and 2.1 times more Protein than Cooked Tahitian Taro no Salt.
• 1 kilogram of Cooked Tahitian Taro provide inadequate amounts of Energy
• Both Cooked Tahitian Taro no Salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.