Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cooked Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Taro with Salt	1%	1%	98%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Taro with Salt	Recommended Dietary Allowance
Energy	6.06% 176kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	37.7% 49g	130g per day for Men 19-50 years
Sugars	NA	0.96% 0.69g	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	34.7% 13g	19% 7.23g	38g per day for Men 19-50 years
Protein	23% 13g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Taro with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	36% 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	26.2% 105μg	6.73% 27μg	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	1.9% 1.7mg	7.87% 7.1mg	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	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Taro with Salt	Recommended Dietary Allowance
Calcium	9.36% 94mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	31.7% 0.28mg	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	53% 4.22mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	27.7% 0.64mg	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	27.7% 194mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Taro with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cooked Taro with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Cooked Taro with Salt:

• 5 ounces of Boiled California Red Kidney Beans have 1.2 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.9 times more Vitamin B9 than Cooked Taro with Salt.
• While 5 oz of Cooked Taro with Salt contain 1.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Taro with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Cooked Taro with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cooked Taro with Salt:

• 5 ounces of Boiled California Red Kidney Beans have 3.7 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Selenium and 3.2 times more Zinc than Cooked Taro with Salt.
• While 5 oz of Cooked Taro with Salt contain 1.4 times more Manganese and 62.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Taro with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Taro with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.3 times more Omega 3, 1.8 times more Fiber and 17.6 times more Protein than Cooked Taro with Salt.
• While 5 oz of Cooked Taro with Salt contain 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Taro with Salt offer comparable quantities of Energy per five ounces.
• 5 ounces of Cooked Taro with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Cooked Taro with Salt provide inadequate amounts of Omega 6 in five ounces.