Comparing Nutrients in 1 pound Taro Shoots VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Taro Shoots	27%	6%	67%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Taro Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.72% 50kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	8.1% 10.5g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	7.45% 4.17g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Taro Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	3.4% 13.6μg	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	106% 95mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	34% 2.72mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	18% 127mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	44.3% 1506mg	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	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11.7% 435g	8.2% 304g	3700g per day for Men 19-50 years

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

• Raw Taro Shoots have 1.5 times more Vitamin B3 and 17.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.2 times more Vitamin B1, 2.9 times more Vitamin B5 and 24.7 times more Vitamin B9 than Raw Taro Shoots.
• Both Raw Taro Shoots and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Taro Shoots as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Taro Shoots vs Boiled California Red Kidney Beans:

• Raw Taro Shoots have 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.5 times more Calcium, 3.3 times more Copper, 5 times more Iron, 6 times more Magnesium, 2.6 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Raw Taro Shoots.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans contain 11.3 times more Energy, 2.9 times more Omega 3, 9.7 times more Carbohydrate and 9.9 times more Protein than Raw Taro Shoots.
• Both Raw Taro Shoots as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.