Comparing Nutrients in 5 ounces 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	2.05% 59.5kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	5.9% 4.27g	3.6% 2.62g	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	% 2.62g	g per day for Men 19-50 years
Fiber	14% 5.24g	16% 6.1g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Raw Taro Leaves as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.