Comparing Nutrients in 7 ounces Steamed Hawaii Mountain Yam with Salt VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	6.87% 8.93g	130g per day for Men 19-50 years
Sugars	NA	2.14% 1.55g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	6.8% 2.58g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	5.65% 0.073mg	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	5.95% 24μg	16% 63.5μg	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	0% 0mg	10.6% 9.53mg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	64.3% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	8.38% 0.075mg	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	10.7% 0.85mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	17.3% 0.4mg	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	11.3% 79.4mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	33% 492mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.14% 153g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Canned Yellow Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Steamed Hawaii Mountain Yam with Salt versus 7 oz of Canned Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Steamed Hawaii Mountain Yam with Salt vs Canned Yellow Snap Beans:

• 7 ounces of Steamed Hawaii Mountain Yam with Salt have 5.7 times more Vitamin B1, 3.7 times more Vitamin B5 and 5.6 times more Vitamin B6 than Canned Yellow Snap Beans.
• While 7 oz of Drained Canned Yellow Snap Beans without salt contain more Vitamin A, 4 times more Vitamin B2, 2.7 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• 7 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• 7 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1
• Both Steamed Hawaii Mountain Yam with Salt as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam with Salt vs Canned Yellow Snap Beans:

• 7 ounces of Steamed Hawaii Mountain Yam with Salt have 3.4 times more Copper, 1.4 times more Manganese, 2.1 times more Phosphorus, 4.5 times more Potassium and 124 times more Sodium than Canned Yellow Snap Beans.
• While 7 oz of Drained Canned Yellow Snap Beans without salt contain 3.3 times more Calcium, 2.1 times more Iron and 1.3 times more Magnesium than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Canned Yellow Snap Beans contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
• Both Steamed Hawaii Mountain Yam with Salt as well as Drained Canned Yellow Snap Beans without salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Hawaii Mountain Yam with Salt have 4.1 times more Energy, 4.4 times more Carbohydrate and 1.5 times more Protein than Canned Yellow Snap Beans.
• 7 ounces of Canned Yellow Snap Beans provide inadequate amounts of Energy
• Both Steamed Hawaii Mountain Yam with Salt as well as Drained Canned Yellow Snap Beans without salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.