Comparing Nutrients in 5 ounces Cooked Taro VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Taro	Canned Kidney Beans	Recommended Dietary Allowance
Energy	6.94% 201kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	19% 7.23g	16% 6.1g	38g per day for Men 19-50 years
Protein	1.3% 0.74g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	8.07% 0.1mg	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	6.73% 27μg	12.8% 51μg	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	7.87% 7.1mg	1.9% 1.7mg	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	27.7% 4.15mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	21.3% 0.19mg	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	12.8% 1.02mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	10.4% 0.24mg	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	15.4% 108mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	2.44% 90g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Taro vs Canned Kidney Beans:

• Cooked Taro no Salt has 1.2 times more Vitamin B3, 2.4 times more Vitamin B5, 4.5 times more Vitamin B6, 4.2 times more Vitamin C and 146.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B2, 1.9 times more Vitamin B9 and 3.4 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Cooked Taro no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Taro vs Canned Kidney Beans:

• Cooked Taro no Salt has 1.5 times more Copper, 2.7 times more Manganese and 2 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Calcium, 1.6 times more Iron, 19.7 times more Sodium and 1.7 times more Zinc than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Canned All Types Kidney Beans have similar amounts of Magnesium, Phosphorus, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Taro no Salt has 1.7 times more Energy and 2.4 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.9 times more Omega 3, 3.8 times more Sugars and 10 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Canned All Types Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Cooked Taro no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.