Comparing Nutrients in 5 ounces Cooked Tahitian Taro VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cooked Tahitian Taro	Red Kidney Beans	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	NA	56.7% 21.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14% 125μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	43.3% 0.56mg	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	2.5% 9.92μg	140% 558μg	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	60% 54mg	7.1% 6.38mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 211mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	27.6% 2.2mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	68.5% 1.57mg	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	13.6% 95mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro VS Red Kidney Beans per 5 oz

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

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

• 5 ounces of Cooked Tahitian Taro have more Vitamin A and 8.4 times more Vitamin C than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 13.8 times more Vitamin B1, 4.4 times more Vitamin B3, 6.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 56.3 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cooked Tahitian Taro no Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Tahitian Taro have 1.8 times more Calcium, 4.5 times more Sodium and 7.4 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 9.2 times more Copper, 4.3 times more Iron, 2.7 times more Magnesium, 6.6 times more Manganese, 6.1 times more Phosphorus, 2.2 times more Potassium, 4 times more Selenium and 27.9 times more Zinc than Cooked Tahitian Taro no Salt.
• 5 ounces of Cooked Tahitian Taro lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Red Kidney Beans contain 7.7 times more Energy, 4.2 times more Omega 3, 8.9 times more Carbohydrate and 5.4 times more Protein than Cooked Tahitian Taro no Salt.
• 5 ounces of Cooked Tahitian Taro provide inadequate amounts of Energy
• Both Cooked Tahitian Taro no Salt as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.