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Comparing Nutrients in 5 ounces Steamed Taro LeavesVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Steamed Taro Leaves
35%
12%
53%
Boiled California Red Kidney Beans
29%
1%
70%
5 oz ▼

Macro Nutrients

1.17%34kcal
Energy
6.06%176kcal
34 kcalvs176 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.6%0.58g
Fat
0.13%0.13g
0.58 gvs0.13 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.37%0.12g
Saturated Fat
0.062%0.02g
0.12 gvs0.02 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.5%0.072g
Omega 3
2.83%0.045g
0.072 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.98%0.17g
Omega 6
0.17%0.028g
0.17 gvs0.028 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.4%5.7g
Carbohydrate
24.4%31.8g
5.7 gvs31.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.46%2.83g
Fiber
34.7%13g
2.83 gvs13 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
6.9%3.86g
Protein
23%13g
3.86 gvs13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

33.4%301μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
301 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.4%0.2mg
Vitamin B1
15.2%0.18mg
Thiamine
0.2 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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41.4%0.54mg
Vitamin B2
6.76%0.088mg
Riboflavin
0.54 mgvs0.088 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.2%1.8mg
Vitamin B3
4.8%0.77mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs0.77 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.25%0.062mg
Vitamin B5
6.2%0.31mg
Pantothenic acid
0.062 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.85%0.1mg
Vitamin B6
11.3%0.15mg
Pyridoxine
0.1 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%68μg
Vitamin B9
26.2%105μg
Folates and Folic Acid
68 μgvs105 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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56%50.3mg
Vitamin C
1.9%1.7mg
Ascorbic acid
50.3 mgvs1.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12%122mg
Calcium
9.36%94mg
122 mgvs94 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg
Copper
45.5%0.41mg
0.2 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
21%1.67mg
Iron
53%4.22mg
1.67 mgvs4.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.75%28.3mg
Magnesium
16%68mg
28.3 mgvs68 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23%0.53mg
Manganese
19.6%0.45mg
0.53 mgvs0.45 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
5.47%38.3mg
Phosphorus
27.7%194mg
38.3 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
19%652mg
Potassium
17.5%594mg
652 mgvs594 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.3%1.28μg
Selenium
3.1%1.7μg
1.28 μgvs1.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.19%2.83mg
Sodium
0.38%5.67mg
2.83 mgvs5.67 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
2.7%0.3mg
Zinc
11%1.2mg
0.3 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.53%131g
Water
2.56%95g
131 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Steamed Taro Leaves vs Boiled California Red Kidney Beans:
Comparing minerals per 5 ounces for Steamed Taro Leaves vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



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