Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Tahitian Taro	Recommended Dietary Allowance
Energy	3.96% 115kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	7.53% 9.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	7.06% 3.95g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	12.6% 0.16mg	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	8.15% 32.6μg	3.2% 12.8μg	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	1.26% 1.13mg	151% 136mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Tahitian Taro	Recommended Dietary Allowance
Calcium	4.1% 41mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	11% 0.1mg	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	22% 1.77mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	9.68% 0.22mg	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	21.5% 150mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3% 111g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Tahitian Taro per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Tahitian Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Tahitian Taro:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Vitamin B1 and 2.6 times more Vitamin B9 than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain more Vitamin A, 3.6 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B6 and 120 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tahitian Taro provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Tahitian Taro:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Copper, 1.9 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Selenium, 5.1 times more Sodium and 6.9 times more Zinc than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain 4.4 times more Calcium, 1.6 times more Magnesium and 2.3 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tahitian Taro contain similar levels of Iron and Water per five ounces.
• 5 ounces of Tahitian Taro lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Energy, 2.1 times more Carbohydrate and 1.9 times more Protein than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain 2.4 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Tahitian Taro provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Tahitian Taro provide inadequate amounts of Omega 6 in five ounces.