Comparing Nutrients in 14 ounces Steamed Taro Leaves VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Steamed Taro Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.3% 95kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	183% 237g	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	21% 7.94g	260% 99g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	93% 841μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.03mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	121% 1.58mg	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	47.6% 191μg	391% 1564μg	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	157% 141mg	20% 18mg	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

	Steamed Taro Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34% 341mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	485% 4.37mg	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	58.5% 4.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	173% 3.97mg	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	15.3% 107mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	53.7% 1826mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.9% 366g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Steamed Taro Leaves have more Vitamin A, 1.7 times more Vitamin B2 and 7.9 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Vitamin B1, 1.6 times more Vitamin B3, 17.7 times more Vitamin B5, 5.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than Steamed Taro Leaves.
• Both Steamed Taro Leaves as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Steamed Taro Leaves have 7.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Calcium, 7.9 times more Copper, 7.9 times more Iron, 8 times more Magnesium, 2.7 times more Manganese, 15 times more Phosphorus, 3.2 times more Potassium, 3.6 times more Selenium and 12.1 times more Zinc than Steamed Taro Leaves.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 13.8 times more Energy, 1.6 times more Omega 3, 14.9 times more Carbohydrate, 12.5 times more Fiber and 9 times more Protein than Steamed Taro Leaves.
• Both Steamed Taro Leaves as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.