Comparing Nutrients in 7 ounces Tahitian TaroVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Tahitian Taro

23%

18%

59%

California Red Kidney Beans

29%

70%

7 oz ▼

Macro Nutrients

Tahitian Tarovs California Red Kidney Beans

3%87.3kcal

Energy

22.6%655kcal

87.3 kcalvs655 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.92g

Fat

0.51%0.5g

1.92 gvs0.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.22%0.39g

Saturated Fat

0.22%0.071g

0.39 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15%0.24g

Omega 3

10.4%0.17g

0.24 gvs0.17 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.26%0.55g

Omega 6

0.63%0.11g

0.55 gvs0.11 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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10.5%13.7g

Carbohydrate

91%119g

13.7 gvs119 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

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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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

130%49.4g

NA gvs49.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.9%5.54g

Protein

86.4%48.4g

5.54 gvs48.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tahitian Tarovs California Red Kidney Beans

22.5%202μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

202 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg

Vitamin B1

87.5%1.05mg

Thiamine

0.12 mgvs1.05 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.2%0.48mg

Vitamin B2

33.4%0.43mg

Riboflavin

0.48 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.3%1.97mg

Vitamin B3

25.5%4.1mg

Niacin, nicotinic acid, niacinamide

1.97 mgvs4.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.92%0.25mg

Vitamin B5

31%1.55mg

Pantothenic acid

0.25 mgvs1.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg

Vitamin B6

60.6%0.79mg

Pyridoxine

0.23 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.47%18μg

Vitamin B9

195%782μg

Folates and Folic Acid

18 μgvs782 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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212%191mg

Vitamin C

9.92%8.93mg

Ascorbic acid

191 mgvs8.93 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tahitian Tarovs California Red Kidney Beans

25.6%256mg

Calcium

38.7%387mg

256 mgvs387 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.7%0.14mg

Copper

243%2.2mg

0.14 mgvs2.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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32.2%2.58mg

Iron

232%18.6mg

2.58 mgvs18.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.2%93mg

Magnesium

75.6%318mg

93 mgvs318 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.5%0.31mg

Manganese

86.3%2mg

0.31 mgvs2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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12.8%89.3mg

Phosphorus

115%804mg

89.3 mgvs804 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35.4%1203mg

Potassium

87%2957mg

1203 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.53%1.4μg

Selenium

11.5%6.35μg

1.4 μgvs6.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.6%99mg

Sodium

1.46%22mg

99 mgvs22 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.62%0.18mg

Zinc

46%5.06mg

0.18 mgvs5.06 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.7%175g

Water

0.63%23.3g

175 gvs23.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Tahitian Taro vs California Red Kidney Beans:

Raw Tahitian Taro has more Vitamin A and 21.3 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 8.5 times more Vitamin B1, 2.1 times more Vitamin B3, 6.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 43.8 times more Vitamin B9 than Raw Tahitian Taro.
Both Raw Tahitian Taro and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
Both Raw Tahitian Taro as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tahitian Taro vs California Red Kidney Beans:

Raw Tahitian Taro has 4.5 times more Sodium and 7.5 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Calcium, 15.5 times more Copper, 7.2 times more Iron, 3.4 times more Magnesium, 6.4 times more Manganese, 9 times more Phosphorus, 2.5 times more Potassium, 4.6 times more Selenium and 28.3 times more Zinc than Raw Tahitian Taro.

Comparison of macro-nutrients per 7 ounces:

Raw Tahitian Taro has 3.9 times more Fat, 1.4 times more Omega 3 and 5.2 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.5 times more Energy, 8.7 times more Carbohydrate and 8.7 times more Protein than Raw Tahitian Taro.
Both Raw Tahitian Taro as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Tahitian TaroVS Cooked Tahitian TaroCalifornia Red Kidney BeansVS Cooked Tahitian TaroTahitian TaroVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 7 ounces Tahitian TaroVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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