Comparing Nutrients in 300 calories Cooked Taro Shoots VS Red Kidney Beans

Weight per 300 calories

• Cooked Taro Shoots: 2143g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 24.1 times more energy per unit of mass than Cooked Taro Shoots no Salt, which is high in comparison to other foods. Cooked Taro Shoots having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Taro Shoots or Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Cooked Taro Shoots	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.6g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	2.58% 1.87g	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	28% 15.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.14% 64.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.4mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	27% 0.35mg	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	16% 64.3μg	87.7% 351μg	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	450% 405mg	4.45% 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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Red Kidney Beans	Recommended Dietary Allowance
Calcium	30% 300mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	110% 8.8mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	41% 171mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	43% 0.99mg	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	79.6% 557mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	217% 7371mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	55% 2042g	0.28% 10.5g	3700g per day for Men 19-50 years

Cooked Taro Shoots VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Taro Shoots or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Cooked Taro Shoots vs Red Kidney Beans:

• 300 calories of Cooked Taro Shoots have more Vitamin A, 1.5 times more Vitamin B1, 5.9 times more Vitamin B2, 9.2 times more Vitamin B3, 2.3 times more Vitamin B5, 6.8 times more Vitamin B6 and 101.1 times more Vitamin C than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 5.5 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Taro Shoots no Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Taro Shoots vs Red Kidney Beans:

• 300 calories of Cooked Taro Shoots have 4.1 times more Calcium, 3.2 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 1.5 times more Phosphorus, 6.1 times more Potassium, 7.5 times more Selenium, 4.7 times more Zinc and 195.2 times more Water than Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Taro Shoots have 1.3 times more Carbohydrate than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.5 times more Omega 3 and 1.3 times more Protein than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Cooked Taro Shoots no Salt as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.