Comparing Nutrients in 1 pound 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	6.57% 191kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	19% 13.7g	11.6% 8.4g	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	% 8.4g	g per day for Men 19-50 years
Fiber	44% 16.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	121% 1093μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	26% 0.34mg	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	143% 572μg	41% 163μg	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	262% 236mg	6.05% 5.44mg	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	61% 9.16mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	48.5% 485mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	68% 0.61mg	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	128% 10.2mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	33% 0.76mg	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	39% 272mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.5% 389g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Taro Leaves as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.