Comparing Nutrients in 5 ounces Taro VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Taro	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	0.63% 0.45g	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	15.3% 5.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Taro	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	13% 0.17mg	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	7.8% 31μg	46% 184μg	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	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	22.5% 3.37mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	34% 0.31mg	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	9.75% 0.78mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	26.5% 0.61mg	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	17% 119mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	24.6% 838mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.56% 95g	3700g per day for Men 19-50 years

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

• Raw Taro has 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 3.8 times more Vitamin C and 79.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 5.9 times more Vitamin B9 and 8.4 times more Vitamin K than Raw Taro.
• Both Raw Taro and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Taro as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Taro has 1.2 times more Calcium and 1.5 times more Potassium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Selenium and 4.3 times more Zinc than Raw Taro.
• Both Raw Taro and Boiled All Types Kidney Beans have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans contain 6.8 times more Omega 3, 1.6 times more Fiber and 5.8 times more Protein than Raw Taro.
• Both Raw Taro and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Taro as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.