Nutrient Comparison: Hawaii Mountain Yam VS Canned Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Hawaii Mountain Yam vs Canned Kidney Beans:
- 14 ounces of Hawaii Mountain Yam have 3.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin C than Canned Kidney Beans.
- While 14 oz of Canned All Types Kidney Beans contain 2.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 2.9 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Canned Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
- 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
- Both Raw Hawaii Mountain Yam as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Canned Kidney Beans:
- 14 ounces of Hawaii Mountain Yam have 1.4 times more Manganese and 1.8 times more Potassium than Canned Kidney Beans.
- While 14 oz of Canned All Types Kidney Beans contain 1.3 times more Calcium, 2.7 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 22.8 times more Sodium and 1.7 times more Zinc than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Canned Kidney Beans contain similar levels of Copper and Water per 14 ounces.
- Both Raw 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 oz of Canned All Types Kidney Beans contain 1.3 times more Energy, 11.7 times more Omega 3, 6 times more Sugars, 1.7 times more Fiber and 3.9 times more Protein than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Canned Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Raw Hawaii Mountain Yam as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.