Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Steamed Taro Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Boiled Red Kidney Beans	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	25% 0.33mg	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	147% 590μg	54.4% 218μg	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	6.05% 5.44mg	179% 161mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	70.6% 0.64mg	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	167% 13.3mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	73% 1.7mg	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	92% 644mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Steamed Taro Leaves with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Steamed Taro Leaves with Salt:

• 1 pound of Boiled Red Kidney Beans has 5 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Steamed Taro Leaves with Salt.
• While 1 lb of Steamed Taro Leaves with Salt contains more Vitamin A, 6.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 29.6 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Steamed Taro Leaves with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B5
• Both Boiled Red Kidney Beans as well as Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Steamed Taro Leaves with Salt:

• 1 pound of Boiled Red Kidney Beans has 1.7 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 5.3 times more Phosphorus, 1.3 times more Selenium and 5.1 times more Zinc than Steamed Taro Leaves with Salt.
• While 1 lb of Steamed Taro Leaves with Salt contains 3.1 times more Calcium, 119 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Steamed Taro Leaves with Salt contain similar levels of Potassium per one pound.
• 1 pound of Steamed Taro Leaves with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 5.3 times more Energy, 3.3 times more Omega 3, 5.9 times more Carbohydrate, 3.7 times more Fiber and 3.2 times more Protein than Steamed Taro Leaves with Salt.
• 1 pound of Steamed Taro Leaves with Salt provide inadequate amounts of Energy
• Both Boiled Red Kidney Beans as well as Steamed Taro Leaves with Salt provide inadequate amounts of Omega 6 in one pound.