Comparing Nutrients in 14 ounces Canned Kidney Beans VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Canned Kidney Beans	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	11.5% 333kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	12.3% 16g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	21% 7.94g	38g per day for Men 19-50 years
Protein	37% 20.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	NA	93% 841μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	22% 0.29mg	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	35.7% 143μg	47.6% 191μg	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	5.3% 4.76mg	157% 141mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	13.5% 135mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	61.7% 0.56mg	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	58% 4.64mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	64% 1.47mg	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	51% 357mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Steamed Taro Leaves:

• Canned All Types Kidney Beans have 3.1 times more Vitamin B5 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 7.5 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 29.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Steamed Taro Leaves have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Canned All Types Kidney Beans as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Steamed Taro Leaves:

• Canned All Types Kidney Beans have 1.4 times more Magnesium, 3.3 times more Phosphorus, 148 times more Sodium and 2.2 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 2.5 times more Calcium, 2.2 times more Manganese and 1.9 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Steamed Taro Leaves have similar amounts of Copper, Iron, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 3.5 times more Energy, 1.6 times more Omega 3, 3.6 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Steamed Taro Leaves.
• Both Canned All Types Kidney Beans as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.