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

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Steamed Taro Leaves	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	8.28% 240kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	114% 148g	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 Red Kidney Beans with Liquids	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	86% 860mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	25% 922g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Taro Leaves VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Steamed Taro Leaves versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Steamed Taro Leaves has more Vitamin A, 1.3 times more Vitamin B1, 5.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B9 and 44.4 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 3 times more Vitamin B5 than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Steamed Taro Leaves as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Steamed Taro Leaves has 3 times more Calcium, 1.3 times more Manganese and 1.8 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Magnesium, 3.9 times more Phosphorus, 128 times more Sodium and 3 times more Zinc than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Red Kidney Beans Solids and Liquids contains 3.4 times more Energy, 3.7 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Steamed Taro Leaves as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.