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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Taro	5%	2%	93%

Macro Nutrients

	Boiled California Red Kidney Beans	Taro	Recommended Dietary Allowance
Energy	6.06% 176kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.48% 0.082g	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	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	0.78% 0.57g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	23% 13g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Taro	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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	31% 0.4mg	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	7.8% 31μg	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	7.1% 6.38mg	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	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Taro	Recommended Dietary Allowance
Calcium	9.36% 94mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	27% 0.24mg	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	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	23.6% 0.54mg	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	27.7% 194mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	24.6% 838mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.7% 100g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 1.4 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.4 times more Vitamin B9 than Raw Taro.
• While Raw Taro contains 1.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Taro have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled California Red Kidney Beans as well as Raw Taro have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled California Red Kidney Beans have 1.5 times more Calcium, 1.7 times more Copper, 5.4 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Selenium and 3.7 times more Zinc than Raw Taro.
• While Raw Taro contains 1.4 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Taro have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 1.3 times more Omega 3, 2.3 times more Fiber and 6.1 times more Protein than Raw Taro.
• Both Boiled California Red Kidney Beans and Raw Taro have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Boiled California Red Kidney Beans as well as Raw Taro have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.