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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	19.4% 562kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	11% 14.5g	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	111% 42g	NA	38g per day for Men 19-50 years
Protein	74% 41.4g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	39% 0.51mg	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	84% 336μg	3.4% 13.6μg	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	6.05% 5.44mg	95% 85.7mg	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 California Red Kidney Beans	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	30% 299mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	47.4% 0.43mg	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	169% 13.5mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	25.6% 0.59mg	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	88.8% 621mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.7% 432g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Boiled California Red Kidney Beans has 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, 1.2 times more Potassium and 1.6 times more Zinc than Cooked Taro Shoots.
• While 1 lb of Cooked Taro Shoots no Salt contains 1.4 times more Water than Boiled California Red Kidney Beans.
• 1 pound of Cooked Taro Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 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.
• 1 pound of Cooked Taro Shoots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 6 in one pound.