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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Red Kidney Beans	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	52.7% 1529kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	11% 14.5g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	NA	38g per day for Men 19-50 years
Protein	182% 102g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	37.6% 376mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.7% 432g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Red Kidney Beans vs Cooked Taro Shoots:

• 1 pound of Red Kidney Beans has 16 times more Vitamin B1, 4.1 times more Vitamin B2, 2.6 times more Vitamin B3, 10.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 131.3 times more Vitamin B9 than Cooked Taro Shoots.
• While 1 lb of Cooked Taro Shoots no Salt contains 4.2 times more Vitamin C than Raw Red Kidney Beans.
• 1 pound of Cooked Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw 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 Red Kidney Beans vs Cooked Taro Shoots:

• 1 pound of Red Kidney Beans has 5.9 times more Calcium, 7.4 times more Copper, 16.3 times more Iron, 17.3 times more Magnesium, 8.5 times more Manganese, 15.6 times more Phosphorus, 4 times more Potassium, 3.2 times more Selenium and 5.2 times more Zinc than Cooked Taro Shoots.
• While 1 lb of Cooked Taro Shoots no Salt contains 8.1 times more Water than Raw 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 Red Kidney Beans has 24.1 times more Energy, 35.8 times more Omega 3, 19.2 times more Carbohydrate and 30.9 times more Protein than Cooked Taro Shoots.
• 1 pound of Cooked Taro Shoots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 6 in one pound.