Nutrient Comparison: Yam VS Canned Red Kidney Beans with Liquids per 100 g
Compare the macro and micronutrient content in 100 g of Yam versus 100 g of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of Yam vs Canned Red Kidney Beans with Liquids:
- 100 grams of Yam have 2.4 times more Vitamin B5, 3.7 times more Vitamin B6, 21.4 times more Vitamin C and 17.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
- While 100 g of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Vitamin B2 and 1.8 times more Vitamin K than Raw Yam.
- Both Yam and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 grams.
- 100 grams of Yam have insufficient amounts of Vitamin K
- 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
- Both Raw Yam as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.
Comparing minerals per 100 grams for Yam vs Canned Red Kidney Beans with Liquids:
- 100 grams of Yam have 1.2 times more Copper, 1.4 times more Manganese and 3.1 times more Potassium than Canned Red Kidney Beans with Liquids.
- While 100 g of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Selenium, 28.4 times more Sodium and 2.6 times more Zinc than Raw Yam.
- 100 grams of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 100 grams:
- 100 grams of Yam have 1.5 times more Energy and 1.9 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
- While 100 g of Canned Red Kidney Beans Solids and Liquids contain 4.3 times more Omega 3, 3.7 times more Sugars and 3.4 times more Protein than Raw Yam.
- Both Yam and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per 100 grams.
- 100 grams of Yam provide inadequate amounts of Omega 3
- Both Raw Yam as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 100 grams.