Steamed Hawaii Mountain Yam VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Steamed Hawaii Mountain Yam or Canned Red Kidney Beans with Liquids?
Lets compare vitamin content per 500 calories of Steamed Hawaii Mountain Yam vs Canned Red Kidney Beans with Liquids:
- 500 calories of Steamed Hawaii Mountain Yam have 3.6 times more Vitamin B5 and 2.6 times more Vitamin B6 than Canned Red Kidney Beans with Liquids.
- While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 4.8 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.9 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per 500 calories.
- 500 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Steamed Hawaii Mountain Yam as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Steamed Hawaii Mountain Yam vs Canned Red Kidney Beans with Liquids:
- 500 calories of Steamed Hawaii Mountain Yam have 1.9 times more Potassium than Canned Red Kidney Beans with Liquids.
- While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.7 times more Calcium, 2.9 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus, 21.6 times more Sodium and 2 times more Zinc than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Manganese and Water per 500 calories.
- 500 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 500 calories:
- 500 calories of Steamed Hawaii Mountain Yam have 1.3 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
- While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 8.6 times more Omega 3 and 3.1 times more Protein than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
- 500 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Steamed Hawaii Mountain Yam as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.