Comparing Nutrients in 1 kilogram Taro Leaves VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Energy	14.5% 420kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	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	51.5% 67g	112% 145g	130g per day for Men 19-50 years
Sugars	41.5% 30g	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	97% 37g	113% 43g	38g per day for Men 19-50 years
Protein	89% 49.8g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	268% 2410μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	315% 1260μg	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	578% 520mg	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	135% 20mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	107% 1070mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	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	281% 22.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	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	85.7% 600mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	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	2% 30mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23% 857g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 1.8 times more Vitamin B1, 8.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2 times more Vitamin B6, 3.5 times more Vitamin B9, 43.3 times more Vitamin C, 101 times more Vitamin E and 26.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B5 than Raw Taro Leaves.
• Both Raw 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 Taro Leaves vs Canned Kidney Beans:

• Raw Taro Leaves have 3.1 times more Calcium, 2 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 4.3 times more Manganese and 2.7 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Phosphorus and 98.7 times more Sodium than Raw Taro Leaves.
• Both Raw Taro Leaves and Canned All Types Kidney Beans have similar amounts of Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Taro Leaves have 2 times more Omega 6 and 1.6 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Energy and 2.2 times more Carbohydrate than Raw Taro Leaves.
• Both Raw Taro Leaves and Canned All Types Kidney Beans have similar amounts of Omega 3, Fiber and Protein per 1 kg.
• Both Raw Taro Leaves as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.