Comparing Nutrients in 100 grams Cooked Yam, Boiled, Drained, Or Baked with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.93% 114kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	11% 14.5g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	5.7% 0.074mg	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	4% 16μg	9% 36μg	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	13.4% 12mg	1.33% 1.2mg	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	2.27% 0.34mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	15% 0.14mg	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	6.5% 0.52mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	7.3% 0.17mg	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	7% 49mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16.3% 244mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	1.9% 70g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Yam, Boiled, Drained, Or Baked with Salt vs Canned Kidney Beans:

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6, 10.1 times more Vitamin C and 17 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B2, 2.3 times more Vitamin B9 and 1.8 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 100 g.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Yam, Boiled, Drained, Or Baked with Salt vs Canned Kidney Beans:

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.2 times more Manganese and 2.8 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Selenium and 2.3 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Canned All Types Kidney Beans have similar amounts of Copper, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.4 times more Energy and 1.9 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.1 times more Omega 3, 3.8 times more Sugars and 3.5 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Canned All Types Kidney Beans have similar amounts of Fiber per 100 g.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.