Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Tahitian Taro	Recommended Dietary Allowance
Energy	4.28% 124kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	NA	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	24.5% 9.3g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.13g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.3% 102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	6.2% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	2.48% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	8.92% 0.12mg	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	18.5% 74μg	2.25% 9μg	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	1.33% 1.2mg	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Tahitian Taro	Recommended Dietary Allowance
Calcium	6.6% 66mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	7.9% 0.071mg	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	37.3% 2.98mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	6.83% 0.16mg	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	19.6% 137mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Tahitian Taro per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Tahitian Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Tahitian Taro:

• 100 grams of Boiled California Red Kidney Beans have 2.1 times more Vitamin B1, 1.8 times more Vitamin B5 and 8.2 times more Vitamin B9 than Tahitian Taro.
• While 100 g of Raw Tahitian Taro contain more Vitamin A, 3.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 80 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tahitian Taro provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Tahitian Taro:

• 100 grams of Boiled California Red Kidney Beans have 4.1 times more Copper, 2.3 times more Iron, 2 times more Manganese, 3 times more Phosphorus, 1.7 times more Selenium and 9.6 times more Zinc than Tahitian Taro.
• While 100 g of Raw Tahitian Taro contain 2 times more Calcium, 1.4 times more Potassium, 12.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tahitian Taro contain similar levels of Magnesium per 100 grams.
• 100 grams of Tahitian Taro lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 2.8 times more Energy, 3.2 times more Carbohydrate and 3.3 times more Protein than Tahitian Taro.
• While 100 g of Raw Tahitian Taro contain 3.8 times more Omega 3 than Boiled California Red Kidney Beans.
• 100 grams of Tahitian Taro provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Tahitian Taro provide inadequate amounts of Omega 6 in 100 grams.