Comparing Nutrients in 1 pound Cooked Taro VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Taro	Canned Kidney Beans	Recommended Dietary Allowance
Energy	22.2% 644kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	61% 23g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	26% 0.34mg	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	41% 163μg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	68% 0.61mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	33% 0.76mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.82% 289g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Taro vs Canned Kidney Beans:

• Cooked Taro no Salt has 1.2 times more Vitamin B3, 2.4 times more Vitamin B5, 4.5 times more Vitamin B6, 4.2 times more Vitamin C and 146.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B2, 1.9 times more Vitamin B9 and 3.4 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked Taro no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Taro vs Canned Kidney Beans:

• Cooked Taro no Salt has 1.5 times more Copper, 2.7 times more Manganese and 2 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Calcium, 1.6 times more Iron, 19.7 times more Sodium and 1.7 times more Zinc than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Canned All Types Kidney Beans have similar amounts of Magnesium, Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Taro no Salt has 1.7 times more Energy and 2.4 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.9 times more Omega 3, 3.8 times more Sugars and 10 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Canned All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Cooked Taro no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.