Comparing Nutrients in 1 kilogram Steamed Hawaii Mountain Yam with Salt VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	28.3% 820kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	34.6% 45g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	NA	34.2% 13g	38g per day for Men 19-50 years
Protein	31% 17.3g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	28.5% 0.37mg	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	30% 120μg	80% 320μg	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	0% 0mg	53.3% 48mg	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	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	328% 393μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	8% 80mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	42.2% 0.38mg	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	53.8% 4.3mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	87% 2mg	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	57% 400mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	146% 4950mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	165% 2480mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21% 771g	25.2% 933g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Canned Yellow Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Steamed Hawaii Mountain Yam with Salt versus 1 kg of Canned Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Steamed Hawaii Mountain Yam with Salt vs Canned Yellow Snap Beans:

• 1 kilogram of Steamed Hawaii Mountain Yam with Salt has 5.7 times more Vitamin B1, 3.7 times more Vitamin B5 and 5.6 times more Vitamin B6 than Canned Yellow Snap Beans.
• While 1 kg of Canned Yellow Snap Beans, Solids with Salt contains 4 times more Vitamin B2, 2.7 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• 1 kilogram of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2 and Vitamin C
• 1 kilogram of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1
• Both Steamed Hawaii Mountain Yam with Salt as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Steamed Hawaii Mountain Yam with Salt vs Canned Yellow Snap Beans:

• 1 kilogram of Steamed Hawaii Mountain Yam with Salt has 3.4 times more Copper, 1.4 times more Manganese, 2.1 times more Phosphorus and 4.5 times more Potassium than Canned Yellow Snap Beans.
• While 1 kg of Canned Yellow Snap Beans, Solids with Salt contains 3.3 times more Calcium, 2.1 times more Iron and 1.3 times more Magnesium than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Canned Yellow Snap Beans contain similar levels of Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
• Both Steamed Hawaii Mountain Yam with Salt as well as Canned Yellow Snap Beans, Solids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Steamed Hawaii Mountain Yam with Salt has 4.1 times more Energy, 4.4 times more Carbohydrate and 1.5 times more Protein than Canned Yellow Snap Beans.
• 1 kilogram of Canned Yellow Snap Beans provide inadequate amounts of Energy
• Both Steamed Hawaii Mountain Yam with Salt as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.