Comparing Nutrients in 7 ounces Steamed Taro Leaves VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Steamed Taro Leaves	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.14% 7.98g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	% 3.67g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.75% 0.087mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	12.2% 0.16mg	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	24% 95μg	11.4% 45.6μg	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	78.3% 70.4mg	1.76% 1.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	17% 171mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	32.4% 0.29mg	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	29.3% 2.34mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	25% 0.58mg	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	7.65% 53.6mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Taro Leaves VS Canned Red Kidney Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Steamed Taro Leaves vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Steamed Taro Leaves have more Vitamin A, 1.3 times more Vitamin B1, 5.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B9 and 44.4 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3 times more Vitamin B5 than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Steamed Taro Leaves as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Taro Leaves vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Steamed Taro Leaves have 3 times more Calcium, 1.3 times more Manganese and 1.8 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Magnesium, 3.9 times more Phosphorus, 128 times more Sodium and 3 times more Zinc than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.4 times more Energy, 3.7 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Steamed Taro Leaves as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.