Comparing Nutrients in 1 kilogram Steamed Taro Leaves VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Navy Beans	26%	4%	70%

Macro Nutrients

	Steamed Taro Leaves	Navy Beans	Recommended Dietary Allowance
Energy	8.28% 240kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	467% 608g	130g per day for Men 19-50 years
Sugars	NA	53.5% 38.8g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 33.3g	g per day for Men 19-50 years
Fiber	52.6% 20g	403% 153g	38g per day for Men 19-50 years
Protein	48.6% 27g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Navy 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	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	329% 4.3mg	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	910% 3640μg	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	NA	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	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Navy Beans	Recommended Dietary Allowance
Calcium	86% 860mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	25% 922g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Taro Leaves VS Navy Beans per 1 kg

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

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

• 1 kilogram of Steamed Taro Leaves has more Vitamin A and 2.3 times more Vitamin B2 than Navy Beans.
• While 1 kg of Raw Navy Beans contains 5.6 times more Vitamin B1, 1.7 times more Vitamin B3, 16.9 times more Vitamin B5, 5.9 times more Vitamin B6 and 7.6 times more Vitamin B9 than Steamed Taro Leaves.
• 1 kilogram of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• 1 kilogram of Navy Beans have insufficient amounts of Vitamin A
• Both Steamed Taro Leaves as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Steamed Taro Leaves has 7.6 times more Water than Navy Beans.
• While 1 kg of Raw Navy Beans contains 1.7 times more Calcium, 6 times more Copper, 4.7 times more Iron, 8.8 times more Magnesium, 3.8 times more Manganese, 15.1 times more Phosphorus, 2.6 times more Potassium, 12.2 times more Selenium and 17.4 times more Zinc than Steamed Taro Leaves.
• 1 kilogram of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Navy Beans contains 14 times more Energy, 10.5 times more Omega 3, 15.1 times more Carbohydrate, 7.7 times more Fiber and 8.2 times more Protein than Steamed Taro Leaves.
• 1 kilogram of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Steamed Taro Leaves as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one kilogram.