Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cooked Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Taro with Salt	1%	1%	98%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Taro with Salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	1.34% 0.97g	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	48.6% 18.5g	26.6% 10g	38g per day for Men 19-50 years
Protein	32.4% 18g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Taro with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	50.5% 0.66mg	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	36.7% 147μg	9.43% 37.7μg	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	2.65% 2.4mg	11% 9.92mg	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	38.8% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Taro with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	44.3% 0.4mg	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	74% 5.9mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	38.7% 0.89mg	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	39% 272mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Taro with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cooked Taro with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Cooked Taro with Salt:

• 7 ounces of Boiled California Red Kidney Beans have 1.2 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.9 times more Vitamin B9 than Cooked Taro with Salt.
• While 7 oz of Cooked Taro with Salt contain 1.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Taro with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Cooked Taro with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cooked Taro with Salt:

• 7 ounces of Boiled California Red Kidney Beans have 3.7 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Selenium and 3.2 times more Zinc than Cooked Taro with Salt.
• While 7 oz of Cooked Taro with Salt contain 1.4 times more Manganese and 62.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Taro with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Taro with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.3 times more Omega 3, 1.8 times more Fiber and 17.6 times more Protein than Cooked Taro with Salt.
• While 7 oz of Cooked Taro with Salt contain 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Taro with Salt offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cooked Taro with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Cooked Taro with Salt provide inadequate amounts of Omega 6 in seven ounces.