Comparing Nutrients in 500 calories Red Kidney Beans VS Taro Shoots

Weight per 500 calories

• Red Kidney Beans: 148g
• Taro Shoots: 4546g

Red Kidney Beans have 30.6 times more energy per 100g than Taro Shoots. It has high energy density when compared to other foods. Raw Taro Shoots having very low energy density.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	6.95% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	81% 105g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	NA	38g per day for Men 19-50 years
Protein	59.7% 33.4g	74.7% 42g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	388% 5.05mg	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	146% 585μg	34% 136μg	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	7.4% 6.68mg	1061% 955mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Calcium	12.3% 123mg	54.5% 545mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	444% 4mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	86.6% 364mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	241% 5.55mg	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	86% 602mg	182% 1273mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	444% 15091mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	211% 23mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	118% 4355g	3700g per day for Men 19-50 years

Red Kidney Beans VS Taro Shoots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Taro Shoots?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Taro Shoots:

• 500 calories of Red Kidney Beans have 4.3 times more Vitamin B9 than Taro Shoots.
• While 500 kcal of Raw Taro Shoots contain more Vitamin A, 2 times more Vitamin B1, 7.1 times more Vitamin B2, 11.6 times more Vitamin B3, 2.9 times more Vitamin B5, 8.6 times more Vitamin B6 and 143 times more Vitamin C than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Red Kidney Beans as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Taro Shoots:

• 500 kcal of Raw Taro Shoots contain 4.4 times more Calcium, 3.9 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus, 7.5 times more Potassium, 8.6 times more Selenium, 5.6 times more Zinc and 249.8 times more Water than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Taro Shoots contain 1.3 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Taro Shoots offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Raw Red Kidney Beans as well as Raw Taro Shoots provide inadequate amounts of Omega 6 in 500 calories.