Comparing Nutrients in 300 calories Steamed Hawaii Mountain Yam with Salt VS Canned Yellow Snap Beans

Weight per 300 calories

• Steamed Hawaii Mountain Yam with Salt: 366g
• Canned Yellow Snap Beans: 1500g

Steamed Hawaii Mountain Yam with Salt has 4.1 times more energy per 100g than Canned Yellow Snap Beans. It has average energy density when compared to other foods. Canned Yellow Snap Beans, Solids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Steamed Hawaii Mountain Yam with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	11.3% 6.33g	31% 17.3g	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	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.94% 0.051mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.97% 0.48mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.76mg	42.7% 0.56mg	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	11% 44μg	120% 480μg	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	80% 72mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	491% 590μg	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	2.93% 29.3mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	63.3% 0.57mg	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	19.7% 1.57mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	130% 3mg	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	21% 146mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	53.3% 1811mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	251% 3765mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	39.5% 4.35mg	11mg per day for Men 19-50 years
Water	7.63% 282g	38% 1400g	3700g per day for Men 19-50 years

Steamed Hawaii Mountain Yam With Salt VS Canned Yellow Snap Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Steamed Hawaii Mountain Yam with Salt or Canned Yellow Snap Beans?

Lets compare vitamin content per 300 calories of Steamed Hawaii Mountain Yam with Salt vs Canned Yellow Snap Beans:

• 300 calories of Steamed Hawaii Mountain Yam with Salt have 1.4 times more Vitamin B1 and 1.4 times more Vitamin B6 than Canned Yellow Snap Beans.
• While 300 kcal of Canned Yellow Snap Beans, Solids with Salt contain more Vitamin A, 16.4 times more Vitamin B2, 6.3 times more Vitamin B3, 10.9 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Canned Yellow Snap Beans provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Steamed Hawaii Mountain Yam with Salt as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Steamed Hawaii Mountain Yam with Salt vs Canned Yellow Snap Beans:

• 300 kcal of Canned Yellow Snap Beans, Solids with Salt contain 13.3 times more Calcium, 8.6 times more Iron, 5.3 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Selenium, 4.1 times more Sodium, 3.7 times more Zinc and 5 times more Water than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Canned Yellow Snap Beans contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Yellow Snap Beans, Solids with Salt contain 21.2 times more Omega 3 and 2.7 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Canned Yellow Snap Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3
• Both Steamed Hawaii Mountain Yam with Salt as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Omega 6 in 300 calories.