Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Boiled Kidney Beans	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	24% 9.07g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	22% 12.3g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.85% 0.1mg	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	46% 184μg	17% 68μg	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	56% 50.3mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	22% 0.2mg	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	39.3% 3.15mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	23% 0.53mg	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	28% 196mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.53% 131g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 5 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain more Vitamin A, 6.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 29.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Steamed Taro Leaves have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled All Types Kidney Beans have 1.5 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 5.1 times more Phosphorus, 1.2 times more Selenium and 4.8 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 2.5 times more Calcium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Steamed Taro Leaves have similar amounts of Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 5.3 times more Energy, 3.3 times more Omega 3, 5.7 times more Carbohydrate, 3.2 times more Fiber and 3.2 times more Protein than Steamed Taro Leaves.
• Both Boiled All Types Kidney Beans as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.