Comparing Nutrients in 1 kilogram Steamed Taro Leaves VS Canned Kidney Beans

Macros Ratio

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

Macro Nutrients

	Steamed Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Energy	8.28% 240kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	113% 43g	38g per day for Men 19-50 years
Protein	48.6% 27g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	236% 2120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	57% 0.74mg	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	120% 480μg	90% 360μg	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	394% 355mg	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	86% 860mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	150% 1.35mg	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	148% 12mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	73% 1.68mg	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	38.6% 270mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 922g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Steamed Taro Leaves vs Canned Kidney Beans:

• Steamed Taro Leaves have 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.
• While Canned All Types Kidney Beans contain 3.1 times more Vitamin B5 than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Steamed Taro Leaves as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Steamed Taro Leaves vs Canned Kidney Beans:

• Steamed Taro Leaves have 2.5 times more Calcium, 2.2 times more Manganese and 1.9 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Magnesium, 3.3 times more Phosphorus, 148 times more Sodium and 2.2 times more Zinc than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Canned All Types Kidney Beans have similar amounts of Copper, Iron, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans contain 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 Steamed Taro Leaves as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.