Comparing Nutrients in 300 calories Hawaii Mountain Yam VS Canned Kidney Beans

Weight per 300 calories

• Hawaii Mountain Yam: 448g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.3 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is average in comparison to other foods. Hawaii Mountain Yam having low energy density.

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Hawaii Mountain Yam	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	40% 51.8g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	29.5% 11g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	10.7% 6g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	20.3% 0.26mg	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	15.7% 62.7μg	32% 129μg	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% 11.6mg	4.76% 4.3mg	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	6.27% 0.94mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.6% 116mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	53.6% 0.48mg	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	24.6% 1.97mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	26% 0.6mg	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	21.7% 152mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	55% 1872mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	9.86% 365g	7.53% 279g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Canned Kidney Beans:

• 300 calories of Hawaii Mountain Yam have 1.5 times more Vitamin B3, 3.9 times more Vitamin B5, 3 times more Vitamin B6, 2.7 times more Vitamin C and 13.2 times more Vitamin E than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 2.1 times more Vitamin B2, 2.1 times more Vitamin B9 and 2.3 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Hawaii Mountain Yam as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Hawaii Mountain Yam vs Canned Kidney Beans:

• 300 calories of Hawaii Mountain Yam have 1.8 times more Manganese, 2.2 times more Potassium and 1.3 times more Water than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 2.1 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus, 18.2 times more Sodium and 1.4 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Kidney Beans contain similar levels of Calcium and Copper per 300 calories.
• Both Raw Hawaii Mountain Yam as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hawaii Mountain Yam have 1.4 times more Carbohydrate than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 9.3 times more Omega 3, 4.8 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• Both Raw Hawaii Mountain Yam as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.