Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Canned Kidney Beans	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	4.1% 119kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	30% 39g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.96% 0.69g	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	NA	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	25% 0.32mg	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	12.8% 51μg	5.67% 22.7μg	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	1.9% 1.7mg	19% 17mg	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	0.19% 0.028mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	4.8% 48mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	24% 0.22mg	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	20.7% 1.66mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	23% 0.53mg	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	18.2% 128mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3% 111g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked:

• Canned All Types Kidney Beans have 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B9 and 1.8 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6, 10.1 times more Vitamin C and 17 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked:

• Canned All Types Kidney Beans have 2.4 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Selenium, 37 times more Sodium and 2.3 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 2.2 times more Manganese and 2.8 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 9.1 times more Omega 3, 3.8 times more Sugars and 3.5 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.4 times more Energy and 1.9 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Fiber per 5 oz.
• Both Canned All Types Kidney Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.