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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Energy	19.4% 562kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	8.1% 10.5g	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	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	38.7% 0.5mg	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	106% 95mg	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	Taro Shoots	Recommended Dietary Allowance
Calcium	30% 299mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	44.4% 0.4mg	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	34% 2.72mg	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	24% 0.55mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.7% 435g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 3.2 times more Vitamin B1, 1.2 times more Vitamin B2, 2.9 times more Vitamin B5 and 24.7 times more Vitamin B9 than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.5 times more Vitamin B3 and 17.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Taro Shoots have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled California Red Kidney Beans as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled California Red Kidney Beans have 5.5 times more Calcium, 3.3 times more Copper, 5 times more Iron, 6 times more Magnesium, 2.6 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.4 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 11.3 times more Energy, 2.9 times more Omega 3, 9.7 times more Carbohydrate and 9.9 times more Protein than Raw Taro Shoots.
• Both Boiled California Red Kidney Beans as well as Raw Taro Shoots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.