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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Taro	5%	2%	93%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Taro	Recommended Dietary Allowance
Energy	12.7% 367kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	92% 120g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	2.5% 1.8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	49% 18.6g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	99% 1.3mg	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	26% 104μg	25% 100μg	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	4.03% 3.63mg	22.7% 20.4mg	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	0.6% 0.091mg	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Taro	Recommended Dietary Allowance
Calcium	13% 132mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	86.7% 0.78mg	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	71% 5.67mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	75.5% 1.74mg	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	68.7% 481mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	79% 2681mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	9.56% 354g	8.66% 320g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Red Kidney Beans with Liquids has 2.7 times more Vitamin B2 and 4.1 times more Vitamin K than Taro.
• While 1 lb of Raw Taro contains 2.3 times more Vitamin B5, 3.5 times more Vitamin B6, 5.6 times more Vitamin C and 119 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Taro provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• 1 pound of Taro have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Taro have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 2.3 times more Iron, 1.3 times more Phosphorus, 1.6 times more Selenium, 23.3 times more Sodium and 2.7 times more Zinc than Taro.
• While 1 lb of Raw Taro contains 1.5 times more Calcium, 1.3 times more Manganese and 2.3 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Taro contain similar levels of Copper and Magnesium per one pound.
• 1 pound of Taro lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 2 times more Omega 3, 4.6 times more Sugars and 3.5 times more Protein than Taro.
• While 1 lb of Raw Taro contains 1.4 times more Energy and 1.8 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Taro offer comparable quantities of Fiber per one pound.
• 1 pound of Taro provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Taro provide inadequate amounts of Omega 6 in one pound.