Comparing Nutrients in 7 ounces Canned Kidney Beans VS Yambean

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Yambean	7%	2%	91%

Macro Nutrients

	Canned Kidney Beans	Yambean	Recommended Dietary Allowance
Energy	5.75% 167kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.34% 0.058g	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	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	4.93% 3.57g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Yambean	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	6.4% 0.083mg	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	5.95% 24μg	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	44.5% 40mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Yambean	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	10.6% 0.095mg	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	15% 1.2mg	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	5.18% 0.12mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.75% 298mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Yambean per 7 oz

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

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

• 7 ounces of Canned Kidney Beans have 5.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6, 3 times more Vitamin B9 and 13.7 times more Vitamin K than Yambean .
• While 7 oz of Raw Yambean contain 16.8 times more Vitamin C and 23 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Yambean provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Yambean have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Canned All Types Kidney Beans as well as Raw Yambean have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Kidney Beans have 2.8 times more Calcium, 2.8 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 5 times more Phosphorus, 1.6 times more Potassium, 74 times more Sodium and 2.9 times more Zinc than Yambean .
• Both Canned Kidney Beans and Yambean contain similar levels of Water per seven ounces.
• 7 ounces of Yambean lack sufficient amounts of Calcium and Zinc
• Both Canned All Types Kidney Beans as well as Raw Yambean lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.2 times more Energy, 5.9 times more Omega 3, 1.6 times more Carbohydrate and 7.3 times more Protein than Yambean .
• Both Canned Kidney Beans and Yambean offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Yambean provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Raw Yambean provide inadequate amounts of Omega 6 in seven ounces.