Nutrient Comparison: Canned Kidney Beans VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Yam:
- 14 ounces of Canned Kidney Beans have 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.8 times more Vitamin K than Yam.
- While 14 oz of Raw Yam contain 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 4 times more Vitamin B6, 14.3 times more Vitamin C and 17.5 times more Vitamin E than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Yam provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- 14 ounces of Yam have insufficient amounts of Vitamin K
- Both Canned All Types Kidney Beans as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Yam:
- 14 ounces of Canned Kidney Beans have 2 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 32.9 times more Sodium and 1.9 times more Zinc than Yam.
- While 14 oz of Raw Yam contain 1.3 times more Copper, 2.4 times more Manganese and 3.4 times more Potassium than Canned All Types Kidney Beans.
- 14 ounces of Yam lack sufficient amounts of Calcium
- Both Canned All Types Kidney Beans as well as Raw Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Kidney Beans have 6.8 times more Omega 3, 3.7 times more Sugars and 3.4 times more Protein than Yam.
- While 14 oz of Raw Yam contain 1.4 times more Energy and 1.9 times more Carbohydrate than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Yam offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Yam provide inadequate amounts of Omega 3
- Both Canned All Types Kidney Beans as well as Raw Yam provide inadequate amounts of Omega 6 in 14 ounces.