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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Tahitian Taro with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	33.7% 19g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	139% 1.8mg	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	7.94% 31.8μg	447% 1787μg	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	192% 172mg	22.7% 20.4mg	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

	Cooked Tahitian Taro with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	67.6% 676mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	554% 5mg	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	88.5% 7.08mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	197% 4.54mg	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	43.4% 304mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	87.7% 1315mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Tahitian Taro with Salt has more Vitamin A and 8.4 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 12 times more Vitamin B1, 4.3 times more Vitamin B3, 6.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 56.3 times more Vitamin B9 than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and California Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cooked Tahitian Taro with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Tahitian Taro with Salt has 26.4 times more Sodium and 7.4 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.3 times more Calcium, 14.5 times more Copper, 6 times more Iron, 3.1 times more Magnesium, 6 times more Manganese, 6 times more Phosphorus, 2.4 times more Potassium, 4 times more Selenium and 25.5 times more Zinc than Cooked Tahitian Taro with Salt.
• 1 pound of Cooked Tahitian Taro with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 7.5 times more Energy, 8.7 times more Carbohydrate and 5.9 times more Protein than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and California Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Tahitian Taro with Salt provide inadequate amounts of Energy
• Both Cooked Tahitian Taro with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.