Nutrient Comparison: Canned Kidney Beans VS Steamed Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Steamed Hawaii Mountain Yam:
- 14 ounces of Canned Kidney Beans have 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.2 times more Vitamin B3 and 3 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 3.5 times more Vitamin B5 and 2.8 times more Vitamin B6 than Canned All Types Kidney Beans.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Canned All Types Kidney Beans as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Steamed Hawaii Mountain Yam:
- 14 ounces of Canned Kidney Beans have 4.3 times more Calcium, 2.7 times more Iron, 2.7 times more Magnesium, 2.3 times more Phosphorus, 24.7 times more Sodium and 1.4 times more Zinc than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 1.7 times more Manganese and 2.1 times more Potassium than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Steamed Hawaii Mountain Yam contain similar levels of Copper and Water per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Canned All Types Kidney Beans as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Kidney Beans have 13.7 times more Omega 3 and 3 times more Protein than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Steamed Hawaii Mountain Yam offer comparable quantities of Energy per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Canned All Types Kidney Beans as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 14 ounces.