Comparing Nutrients in 5 ounces California Red Kidney Beans VS Steamed Taro Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	California Red Kidney Beans	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	16% 468kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	27.6% 276mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Steamed Taro Leaves with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Steamed Taro Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Steamed Taro Leaves with Salt:

• 5 ounces of California Red Kidney Beans have 3.8 times more Vitamin B1, 1.6 times more Vitamin B3, 17.7 times more Vitamin B5, 5.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than Steamed Taro Leaves with Salt.
• While 5 oz of Steamed Taro Leaves with Salt contain more Vitamin A, 1.7 times more Vitamin B2 and 7.9 times more Vitamin C than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Steamed Taro Leaves with Salt:

• 5 ounces of California Red Kidney Beans have 2.3 times more Calcium, 7.9 times more Copper, 7.9 times more Iron, 8 times more Magnesium, 2.7 times more Manganese, 15 times more Phosphorus, 3.2 times more Potassium, 3.6 times more Selenium and 12.1 times more Zinc than Steamed Taro Leaves with Salt.
• While 5 oz of Steamed Taro Leaves with Salt contain 21.6 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
• 5 ounces of Steamed Taro Leaves with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 13.8 times more Energy, 1.6 times more Omega 3, 15.4 times more Carbohydrate, 12.5 times more Fiber and 9 times more Protein than Steamed Taro Leaves with Salt.
• 5 ounces of Steamed Taro Leaves with Salt provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Steamed Taro Leaves with Salt provide inadequate amounts of Omega 6 in five ounces.