Comparing Nutrients in 1 kilogram Steamed Taro Leaves VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Steamed Taro Leaves	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.28% 240kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	172% 224g	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	52.6% 20g	245% 93g	38g per day for Men 19-50 years
Protein	48.6% 27g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	236% 2120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	80% 1.04mg	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	185% 740μg	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	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	86% 860mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25% 922g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Steamed Taro Leaves vs Boiled California Red Kidney Beans:

• Steamed Taro Leaves have more Vitamin A, 6.1 times more Vitamin B2, 2.3 times more Vitamin B3 and 29.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Steamed Taro Leaves as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Steamed Taro Leaves vs Boiled California Red Kidney Beans:

• Steamed Taro Leaves have 1.3 times more Calcium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 5.1 times more Phosphorus, 1.3 times more Selenium and 4.1 times more Zinc than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Boiled California Red Kidney Beans have similar amounts of Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Taro Leaves have 1.6 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.2 times more Energy, 5.6 times more Carbohydrate, 4.7 times more Fiber and 3.4 times more Protein than Steamed Taro Leaves.
• Both Steamed Taro Leaves as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.