Nutrient Comparison: Hawaii Mountain Yam VS Canned Red Kidney Beans with Liquids per 14 oz
Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Canned Red Kidney Beans with Liquids:
- 14 ounces of Hawaii Mountain Yam have 3.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 3.5 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.9 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Canned Red Kidney Beans with Liquids 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 Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
- Both Raw Hawaii Mountain Yam as well as Canned Red Kidney Beans Solids and Liquids 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 Red Kidney Beans with Liquids:
- 14 ounces of Hawaii Mountain Yam have 1.6 times more Potassium than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 3.1 times more Phosphorus, 1.6 times more Selenium, 19.7 times more Sodium and 2.3 times more Zinc than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Canned Red Kidney Beans with Liquids contain similar levels of Calcium, Manganese and Water per 14 ounces.
- 14 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Canned Red Kidney Beans Solids and Liquids contain 7.3 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 Red Kidney Beans with Liquids offer comparable quantities of Energy and 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 Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.