Comparing Nutrients in 1 pound Canned Kidney Beans VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Canned Kidney Beans	Boiled Yambean	Recommended Dietary Allowance
Energy	13% 381kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	30.8% 40g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	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	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	NA	38g per day for Men 19-50 years
Protein	42.3% 23.7g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14% 0.18mg	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	41% 163μg	9.07% 36.3μg	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	6.05% 5.44mg	71% 64mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Yambean	Recommended Dietary Allowance
Calcium	15.4% 154mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	23% 0.21mg	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	66.3% 5.3mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	11.2% 0.26mg	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	58.3% 408mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Yambean per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Boiled Yambean :

• 1 pound of Canned Kidney Beans has 6.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Boiled Yambean .
• While 1 lb of Boiled and Drained Yambean contains 11.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Yambean provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C
• 1 pound of Boiled Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned All Types Kidney Beans as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Boiled Yambean :

• 1 pound of Canned Kidney Beans has 3.1 times more Calcium, 2.9 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 2.9 times more Manganese, 5.6 times more Phosphorus, 1.8 times more Potassium, 74 times more Sodium and 3.1 times more Zinc than Boiled Yambean .
• Both Canned Kidney Beans and Boiled Yambean contain similar levels of Water per one pound.
• 1 pound of Boiled Yambean lack sufficient amounts of Calcium and Zinc
• Both Canned All Types Kidney Beans as well as Boiled and Drained Yambean lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 2.2 times more Energy, 1.6 times more Carbohydrate and 7.3 times more Protein than Boiled Yambean .
• 1 pound of Boiled Yambean provide inadequate amounts of Energy and Protein