Comparing Nutrients in 500 calories Taro VS Boiled Kidney Beans

Weight per 500 calories

• Taro: 446g
• Boiled Kidney Beans: 394g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Taro or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Taro	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	6.98% 0.11g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	69% 89.8g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	1.74% 1.26g	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	48% 18.3g	66.3% 25g	38g per day for Men 19-50 years
Protein	12% 6.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Taro	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	24.6% 98μg	128% 512μg	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	22.3% 20mg	5.25% 4.72mg	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	71% 10.6mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19% 192mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	94% 0.85mg	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	30.7% 2.46mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	73.6% 1.7mg	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	53.6% 375mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	77.6% 2638mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	9.33% 1.03mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	8.52% 315g	7.12% 264g	3700g per day for Men 19-50 years

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

• Raw Taro has 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 4.3 times more Vitamin C and 90 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 5.2 times more Vitamin B9 and 7.4 times more Vitamin K than Raw Taro.
• Both Raw Taro and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Taro as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Taro vs Boiled Kidney Beans:

• Raw Taro has 1.4 times more Calcium and 1.7 times more Potassium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Iron, 1.4 times more Phosphorus, 1.4 times more Selenium and 3.8 times more Zinc than Raw Taro.
• Both Raw Taro and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Taro has 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Omega 3, 1.4 times more Fiber and 5.1 times more Protein than Raw Taro.
• Both Raw Taro and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Taro as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.