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Comparing Nutrients in 5 ounces Cooked Tahitian TaroVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Cooked Tahitian Taro
33%
12%
55%
California Red Kidney Beans
29%
1%
70%
5 oz ▼

Macro Nutrients

2.15%62.4kcal
Energy
16%468kcal
62.4 kcalvs468 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.99%0.96g
Fat
0.37%0.35g
0.96 gvs0.35 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.62%0.2g
Saturated Fat
0.16%0.051g
0.2 gvs0.051 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.53%0.12g
Omega 3
7.44%0.12g
0.12 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.63%0.28g
Omega 6
0.45%0.077g
0.28 gvs0.077 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.47%9.7g
Carbohydrate
65.2%84.8g
9.7 gvs84.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
93%35.3g
NA gvs35.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
10.5%5.9g
Protein
61.7%34.5g
5.9 gvs34.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

14%125μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
125 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.2%0.062mg
Vitamin B1
62.5%0.75mg
Thiamine
0.062 mgvs0.75 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.6%0.28mg
Vitamin B2
24%0.31mg
Riboflavin
0.28 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.25%0.68mg
Vitamin B3
18.2%2.9mg
Niacin, nicotinic acid, niacinamide
0.68 mgvs2.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.57%0.18mg
Vitamin B5
22%1.1mg
Pantothenic acid
0.18 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.8%0.17mg
Vitamin B6
43.3%0.56mg
Pyridoxine
0.17 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.5%9.92μg
Vitamin B9
140%558μg
Folates and Folic Acid
9.92 μgvs558 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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60%54mg
Vitamin C
7.1%6.38mg
Ascorbic acid
54 mgvs6.38 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

21%211mg
Calcium
27.6%276mg
211 mgvs276 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12%0.11mg
Copper
173%1.56mg
0.11 mgvs1.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27.6%2.2mg
Iron
166%13.3mg
2.2 mgvs13.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.2%72.3mg
Magnesium
54%227mg
72.3 mgvs227 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.4%0.24mg
Manganese
61.6%1.4mg
0.24 mgvs1.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.6%95mg
Phosphorus
82%574mg
95 mgvs574 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26%883mg
Potassium
62%2112mg
883 mgvs2112 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.06%1.13μg
Selenium
8.25%4.54μg
1.13 μgvs4.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
5.1%76.5mg
Sodium
1.04%15.6mg
76.5 mgvs15.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.3%0.14mg
Zinc
33%3.6mg
0.14 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%123g
Water
0.45%16.7g
123 gvs16.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cooked Tahitian Taro vs California Red Kidney Beans:
Comparing minerals per 5 ounces for Cooked Tahitian Taro vs California Red Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



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