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

Macros Ratio

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

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Taro Shoots	Recommended Dietary Allowance
Energy	12.7% 367kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	51.7% 67.3g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	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	NA	38g per day for Men 19-50 years
Protein	42.3% 23.7g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Taro Shoots	Recommended Dietary Allowance
Calcium	13% 132mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.56% 354g	11.7% 435g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Taro Shoots 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 Shoots:

• 1 pound of Canned Red Kidney Beans with Liquids has 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 Taro Shoots.
• While 1 lb of Raw Taro Shoots contains 1.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 26.3 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 1 pound of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Taro Shoots 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 Shoots:

• 1 pound of Canned Red Kidney Beans with Liquids has 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, 1.2 times more Selenium, 256 times more Sodium and 1.2 times more Zinc than Taro Shoots.
• While 1 lb of Raw Taro Shoots contains 1.3 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Taro Shoots contain similar levels of Water per one pound.
• 1 pound of Taro Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

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