Comparing Nutrients in 7 ounces Canned Kidney Beans VS Yam

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Yam	5%	1%	94%

Macro Nutrients

	Canned Kidney Beans	Yam	Recommended Dietary Allowance
Energy	5.75% 167kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.75% 0.13g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	1.37% 0.99g	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	21.4% 8.14g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Yam	Recommended Dietary Allowance
Vitamin A	NA	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	44.7% 0.58mg	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	11.4% 45.6μg	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	37.7% 34mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Yam	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	39.2% 0.35mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	34.3% 0.79mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	47.6% 1619mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Kidney Beans have 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.8 times more Vitamin K than Yam.
• While 7 oz of Raw Yam contain 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 4 times more Vitamin B6, 14.3 times more Vitamin C and 17.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Yam provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Yam have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Kidney Beans have 2 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 32.9 times more Sodium and 1.9 times more Zinc than Yam.
• While 7 oz of Raw Yam contain 1.3 times more Copper, 2.4 times more Manganese and 3.4 times more Potassium than Canned All Types Kidney Beans.
• 7 ounces of Yam lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Raw Yam lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 6.8 times more Omega 3, 3.7 times more Sugars and 3.4 times more Protein than Yam.
• While 7 oz of Raw Yam contain 1.4 times more Energy and 1.9 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Yam offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Yam provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Raw Yam provide inadequate amounts of Omega 6 in seven ounces.