Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Yam

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Yam	5%	1%	94%

Macro Nutrients

	Canned Kidney Beans	Yam	Recommended Dietary Allowance
Energy	29% 840kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	214% 279g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	6.9% 5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	108% 41g	38g per day for Men 19-50 years
Protein	93% 52.2g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Yam	Recommended Dietary Allowance
Vitamin A	NA	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	225% 2.93mg	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	90% 360μg	57.5% 230μg	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	13.3% 12mg	190% 171mg	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	1.33% 0.2mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Yam	Recommended Dietary Allowance
Calcium	34% 340mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	198% 1.78mg	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	146% 11.7mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	129% 900mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	240% 8160mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	21% 780g	19% 696g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Yam per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Yam:

• 1 kilogram of Canned Kidney Beans has 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.8 times more Vitamin K than Yam.
• While 1 kg of Raw Yam contains 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 one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Yam:

• 1 kilogram of Canned Kidney Beans has 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 1 kg of Raw Yam contains 1.3 times more Copper, 2.4 times more Manganese and 3.4 times more Potassium than Canned All Types Kidney Beans.
• 1 kilogram of Yam lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Raw Yam lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 6.8 times more Omega 3, 3.7 times more Sugars and 3.4 times more Protein than Yam.
• While 1 kg of Raw Yam contains 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 one kilogram.
• 1 kilogram 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 one kilogram.