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Comparing Nutrients in 14 ounces Steamed Taro LeavesVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Steamed Taro Leaves
35%
12%
53%
Boiled California Red Kidney Beans
29%
1%
70%
14 oz ▼

Macro Nutrients

3.3%95kcal
Energy
17%492kcal
95 kcalvs492 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.68%1.63g
Fat
0.37%0.36g
1.63 gvs0.36 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.03%0.33g
Saturated Fat
0.17%0.056g
0.33 gvs0.056 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.7%0.2g
Omega 3
7.94%0.13g
0.2 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.73%0.46g
Omega 6
0.47%0.079g
0.46 gvs0.079 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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12.3%16g
Carbohydrate
68.4%89g
16 gvs89 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
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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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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21%7.94g
Fiber
97%37g
7.94 gvs37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
19.3%10.8g
Protein
64.7%36.2g
10.8 gvs36.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

93%841μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
841 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46%0.55mg
Vitamin B1
42.7%0.51mg
Thiamine
0.55 mgvs0.51 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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116%1.5mg
Vitamin B2
19%0.25mg
Riboflavin
1.5 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.4%5.03mg
Vitamin B3
13.4%2.14mg
Niacin, nicotinic acid, niacinamide
5.03 mgvs2.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.5%0.17mg
Vitamin B5
17.4%0.87mg
Pantothenic acid
0.17 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
22%0.29mg
Vitamin B6
31.8%0.41mg
Pyridoxine
0.29 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.6%191μg
Vitamin B9
73.4%294μg
Folates and Folic Acid
191 μgvs294 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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157%141mg
Vitamin C
5.3%4.76mg
Ascorbic acid
141 mgvs4.76 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

34%341mg
Calcium
26%262mg
341 mgvs262 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61.7%0.56mg
Copper
127%1.15mg
0.56 mgvs1.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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58.5%4.7mg
Iron
148%12mg
4.7 mgvs12 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19%79.4mg
Magnesium
45.4%191mg
79.4 mgvs191 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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64%1.47mg
Manganese
55%1.26mg
1.47 mgvs1.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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15.3%107mg
Phosphorus
77.7%544mg
107 mgvs544 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.7%1826mg
Potassium
49%1663mg
1826 mgvs1663 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.5%3.57μg
Selenium
8.66%4.76μg
3.57 μgvs4.76 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg
Sodium
1.06%16mg
7.94 mgvs16 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.58%0.83mg
Zinc
31%3.4mg
0.83 mgvs3.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.9%366g
Water
7.18%266g
366 gvs266 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Steamed Taro Leaves vs Boiled California Red Kidney Beans:
Comparing minerals per 14 ounces for Steamed Taro Leaves vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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