Canned Kidney Beans VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Steamed Hawaii Mountain Yam:
- 100 calories of Canned Kidney Beans have 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.9 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
- While 100 kcal of Steamed Hawaii Mountain Yam contain 3.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Canned All Types Kidney Beans.
- 100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Canned All Types Kidney Beans as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Canned Kidney Beans vs Steamed Hawaii Mountain Yam:
- 100 calories of Canned Kidney Beans have 4.1 times more Calcium, 2.7 times more Iron, 2.6 times more Magnesium, 2.2 times more Phosphorus, 24.1 times more Sodium and 1.4 times more Zinc than Steamed Hawaii Mountain Yam.
- While 100 kcal of Steamed Hawaii Mountain Yam contain 1.7 times more Manganese and 2.1 times more Potassium than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Steamed Hawaii Mountain Yam contain similar levels of Copper and Water per 100 calories.
- 100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
- Both Canned All Types Kidney Beans as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
- 100 calories of Canned Kidney Beans have 13.3 times more Omega 3 and 2.9 times more Protein than Steamed Hawaii Mountain Yam.
- While 100 kcal of Steamed Hawaii Mountain Yam contain 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Steamed Hawaii Mountain Yam offer comparable quantities of Energy per 100 calories.
- 100 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Canned All Types Kidney Beans as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 100 calories.