Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Boiled California Red Kidney Beans	Taro Leaves	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	8.24% 5.97g	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	48.6% 18.5g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	32.4% 18g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	22.3% 0.29mg	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	36.7% 147μg	62.5% 250μg	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	2.65% 2.4mg	115% 103mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Taro Leaves	Recommended Dietary Allowance
Calcium	13% 131mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	59.5% 0.54mg	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	74% 5.9mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	61.6% 1.4mg	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	39% 272mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Taro Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Taro Leaves:

• 7 ounces of Boiled California Red Kidney Beans have 2.6 times more Vitamin B5 than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain more Vitamin A, 1.6 times more Vitamin B1, 7.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 43.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Taro Leaves:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Iron, 2.3 times more Phosphorus, 1.3 times more Selenium and 2.1 times more Zinc than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 1.6 times more Calcium, 2.2 times more Manganese, 1.5 times more Potassium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Taro Leaves contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Taro Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3 times more Energy, 3.3 times more Carbohydrate, 2.5 times more Fiber and 1.8 times more Protein than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 2.9 times more Omega 3 than Boiled California Red Kidney Beans.
• 7 ounces of Taro Leaves provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in seven ounces.