Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Yam per 5 oz
Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Yam:
- 5 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Vitamin B2 and 1.8 times more Vitamin K than Yam.
- While 5 oz of Raw Yam contain 2.4 times more Vitamin B5, 3.7 times more Vitamin B6, 21.4 times more Vitamin C and 17.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Yam provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
- 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
- 5 ounces of Yam have insufficient amounts of Vitamin K
- Both Canned Red Kidney Beans Solids and Liquids as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Yam:
- 5 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Selenium, 28.4 times more Sodium and 2.6 times more Zinc than Yam.
- While 5 oz of Raw Yam contain 1.4 times more Manganese and 3.1 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Yam contain similar levels of Copper per five ounces.
- 5 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Canned Red Kidney Beans with Liquids have 4.3 times more Omega 3, 3.7 times more Sugars and 3.4 times more Protein than Yam.
- While 5 oz of Raw Yam contain 1.5 times more Energy and 1.9 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Yam offer comparable quantities of Fiber per five ounces.
- 5 ounces of Yam provide inadequate amounts of Omega 3
- Both Canned Red Kidney Beans Solids and Liquids as well as Raw Yam provide inadequate amounts of Omega 6 in five ounces.