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

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Taro with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.2% 644kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	78% 102g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	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	61% 23g	111% 42g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	36.3% 0.47mg	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	21.5% 86μg	84% 336μg	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	25% 22.7mg	6.05% 5.44mg	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	88.6% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	146% 1.3mg	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	41% 3.27mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	62.7% 1.44mg	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	49.2% 345mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	7.82% 289g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Taro with Salt has 1.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.2 times more Vitamin B2 and 3.9 times more Vitamin B9 than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Cooked Taro with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Taro with Salt has 1.4 times more Manganese and 62.8 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3.7 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Selenium and 3.2 times more Zinc than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Boiled California Red Kidney Beans contain similar levels of Potassium per one pound.
• 1 pound of Cooked Taro with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Taro with Salt has 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.3 times more Omega 3, 1.8 times more Fiber and 17.6 times more Protein than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Boiled California Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Cooked Taro with Salt provide inadequate amounts of Omega 3 and Protein
• Both Cooked Taro with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.