Comparing Nutrients in 14 ounces Hawaii Mountain Yam VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hawaii Mountain Yam	California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.17% 266kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	183% 237g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	260% 99g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	121% 1.58mg	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	14% 55.6μg	391% 1564μg	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	11.5% 10.3mg	20% 18mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	485% 4.37mg	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	22% 1.75mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	173% 3.97mg	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	19.3% 135mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	92% 10mg	11mg per day for Men 19-50 years
Water	8.74% 323g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of California Red 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 California Red Kidney Beans:

• 14 oz of Raw California Red Kidney Beans contain 5.2 times more Vitamin B1, 11.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 28.1 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Hawaii Mountain Yam.
• 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hawaii Mountain Yam vs California Red Kidney Beans:

• 14 ounces of Hawaii Mountain Yam have 6.9 times more Water than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 7.5 times more Calcium, 10 times more Copper, 21.3 times more Iron, 13.3 times more Magnesium, 4.1 times more Manganese, 11.9 times more Phosphorus, 3.6 times more Potassium, 4.6 times more Selenium and 9.4 times more Zinc than Raw Hawaii Mountain Yam.
• 14 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw California Red Kidney Beans contain 4.9 times more Energy, 12 times more Omega 3, 3.7 times more Carbohydrate, 10 times more Fiber and 18.2 times more Protein than Raw Hawaii Mountain Yam.
• 14 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• Both Raw Hawaii Mountain Yam as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.