Comparing Nutrients in 5 ounces Canned Kidney Beans VS Taro Leaves

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Taro Leaves	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.9% 4.27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	14% 5.24g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Taro Leaves	Recommended Dietary Allowance
Vitamin A	NA	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	16% 0.21mg	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	12.8% 51μg	44.7% 179μg	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	1.9% 1.7mg	82% 73.7mg	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	0.19% 0.028mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Taro Leaves	Recommended Dietary Allowance
Calcium	4.8% 48mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	42.5% 0.38mg	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	20.7% 1.66mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	44% 1mg	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	18.2% 128mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3% 111g	3.3% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Taro Leaves:

• Canned All Types Kidney Beans have 1.6 times more Vitamin B5 than Raw Taro Leaves.
• While Raw Taro Leaves contain 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.
• Both Canned All Types Kidney Beans as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Taro Leaves:

• Canned All Types Kidney Beans have 1.5 times more Phosphorus and 98.7 times more Sodium than Raw Taro Leaves.
• While Raw Taro Leaves contain 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.
• Both Canned All Types Kidney Beans and Raw Taro Leaves have similar amounts of Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 2 times more Energy and 2.2 times more Carbohydrate than Raw Taro Leaves.
• While Raw Taro Leaves contain 2 times more Omega 6 and 1.6 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Taro Leaves have similar amounts of Omega 3, Fiber and Protein per 5 oz.
• Both Canned All Types Kidney Beans as well as Raw Taro Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.