Comparing Nutrients in 5 ounces Red Kidney Beans VS 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	16.5% 478kcal	0.54% 15.6kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	2.53% 3.3g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	NA	38g per day for Men 19-50 years
Protein	57% 32g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	12% 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	140% 558μg	1.06% 4.25μg	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	7.1% 6.38mg	33% 29.8mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	14% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	7.5% 0.17mg	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	82.2% 575mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Taro Shoots per 5 oz

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

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

• 5 ounces of Red Kidney Beans have 15.2 times more Vitamin B1, 4.3 times more Vitamin B2, 2.6 times more Vitamin B3, 10.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 131.3 times more Vitamin B9 than Taro Shoots.
• While 5 oz of Raw Taro Shoots contain 4.7 times more Vitamin C than Raw Red Kidney Beans.
• 5 ounces of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Red Kidney Beans as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Red Kidney Beans have 6.9 times more Calcium, 7.9 times more Copper, 11.2 times more Iron, 17.3 times more Magnesium, 9.1 times more Manganese, 14.5 times more Phosphorus, 4.1 times more Potassium, 3.6 times more Selenium and 5.5 times more Zinc than Taro Shoots.
• While 5 oz of Raw Taro Shoots contain 8.2 times more Water than Raw Red Kidney Beans.
• 5 ounces of Taro Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 30.6 times more Energy, 32.5 times more Omega 3, 26.4 times more Carbohydrate and 24.5 times more Protein than Taro Shoots.
• 5 ounces of Taro Shoots provide inadequate amounts of Energy, Omega 3, Carbohydrate and Protein
• Both Raw Red Kidney Beans as well as Raw Taro Shoots provide inadequate amounts of Omega 6 in five ounces.