Nutrient Comparison: Steamed Hawaii Mountain Yam VS Canned Red Kidney Beans with Liquids per 7 oz
Compare the macro and micronutrient content in 7 oz of Steamed Hawaii Mountain Yam versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Steamed Hawaii Mountain Yam vs Canned Red Kidney Beans with Liquids:
- 7 ounces of Steamed Hawaii Mountain Yam have 3.7 times more Vitamin B5 and 2.6 times more Vitamin B6 than Canned Red Kidney Beans with Liquids.
- While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 4.8 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.9 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Steamed Hawaii Mountain Yam as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam vs Canned Red Kidney Beans with Liquids:
- 7 ounces of Steamed Hawaii Mountain Yam have 1.9 times more Potassium than Canned Red Kidney Beans with Liquids.
- While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.6 times more Calcium, 2.9 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus, 21.3 times more Sodium and 1.9 times more Zinc than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Manganese and Water per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Steamed Hawaii Mountain Yam have 1.3 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
- While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 8.5 times more Omega 3 and 3 times more Protein than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Steamed Hawaii Mountain Yam as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.