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