Comparing Nutrients in 7 ounces Canned Kidney Beans VS Hawaii Mountain Yam

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	25% 32.3g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	0.85% 0.62g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13% 4.96g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	5.97% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	27.3% 0.36mg	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	18% 71.4μg	6.95% 27.8μg	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	2.65% 2.4mg	5.73% 5.16mg	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	0.26% 0.04mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	24.3% 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	29% 2.32mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	21% 0.48mg	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	25.5% 179mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.37% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Hawaii Mountain Yam:

• Canned All Types Kidney Beans have 2.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 2.9 times more Vitamin K than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 3.1 times more Vitamin B5, 2.4 times more Vitamin B6, 2.2 times more Vitamin C and 10.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Hawaii Mountain Yam have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Hawaii Mountain Yam:

• Canned All Types Kidney Beans have 1.3 times more Calcium, 1.2 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 1.3 times more Selenium, 22.8 times more Sodium and 1.7 times more Zinc than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.4 times more Manganese and 1.8 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Hawaii Mountain Yam have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.3 times more Energy, 11.7 times more Omega 3, 6 times more Sugars, 1.7 times more Fiber and 3.9 times more Protein than Raw Hawaii Mountain Yam.
• Both Canned All Types Kidney Beans and Raw Hawaii Mountain Yam have similar amounts of Carbohydrate per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.