Comparing Nutrients in 7 ounces Steamed Taro Leaves VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Navy Beans	26%	4%	70%

Macro Nutrients

	Steamed Taro Leaves	Navy Beans	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.14% 7.98g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	80% 30.4g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Navy Beans	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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.75% 0.087mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	65.3% 0.85mg	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	181% 722μg	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	NA	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	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Navy Beans	Recommended Dietary Allowance
Calcium	17% 171mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	184% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	122% 2.8mg	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	115% 808mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Taro Leaves VS Navy Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Steamed Taro Leaves vs Navy Beans:

• 7 ounces of Steamed Taro Leaves have more Vitamin A and 2.3 times more Vitamin B2 than Navy Beans.
• While 7 oz of Raw Navy Beans contain 5.6 times more Vitamin B1, 1.7 times more Vitamin B3, 16.9 times more Vitamin B5, 5.9 times more Vitamin B6 and 7.6 times more Vitamin B9 than Steamed Taro Leaves.
• 7 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• 7 ounces of Navy Beans have insufficient amounts of Vitamin A
• Both Steamed Taro Leaves as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Taro Leaves vs Navy Beans:

• 7 ounces of Steamed Taro Leaves have 7.6 times more Water than Navy Beans.
• While 7 oz of Raw Navy Beans contain 1.7 times more Calcium, 6 times more Copper, 4.7 times more Iron, 8.8 times more Magnesium, 3.8 times more Manganese, 15.1 times more Phosphorus, 2.6 times more Potassium, 12.2 times more Selenium and 17.4 times more Zinc than Steamed Taro Leaves.
• 7 ounces of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Navy Beans contain 14 times more Energy, 10.5 times more Omega 3, 15.1 times more Carbohydrate, 7.7 times more Fiber and 8.2 times more Protein than Steamed Taro Leaves.
• 7 ounces of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Steamed Taro Leaves as well as Raw Navy Beans provide inadequate amounts of Omega 6 in seven ounces.