Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Boiled Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.38% 11kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	1.8% 2.32g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	19.5% 7.4g	NA	38g per day for Men 19-50 years
Protein	15.5% 8.67g	1.64% 0.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	8.54% 0.11mg	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	32.5% 130μg	0.75% 3μg	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	23.3% 21mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Taro Shoots	Recommended Dietary Allowance
Calcium	2.8% 28mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	9.78% 0.088mg	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	36.8% 2.94mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	5.3% 0.12mg	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	20.3% 142mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.6% 96g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Red Kidney Beans have 4 times more Vitamin B1, 2.9 times more Vitamin B5 and 43.3 times more Vitamin B9 than Taro Shoots.
• While 100 g of Raw Taro Shoots contain 1.4 times more Vitamin B3 and 17.5 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Taro Shoots provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Boiled Red Kidney Beans as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 2.3 times more Calcium, 2.8 times more Copper, 4.9 times more Iron, 5.6 times more Magnesium, 3.9 times more Manganese, 5.1 times more Phosphorus, 1.2 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than Taro Shoots.
• While 100 g of Raw Taro Shoots contain 1.4 times more Water than Boiled Red Kidney Beans.
• 100 grams of Taro Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 11.5 times more Energy, 15.3 times more Omega 3, 9.8 times more Carbohydrate and 9.4 times more Protein than Taro Shoots.
• 100 grams of Taro Shoots provide inadequate amounts of Energy, Omega 3, Carbohydrate and Protein
• Both Boiled Red Kidney Beans as well as Raw Taro Shoots provide inadequate amounts of Omega 6 in 100 grams.