Nutrient Comparison: Boiled California Red Kidney Beans VS Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Hawaii Mountain Yam:
- 14 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 3.3 times more Vitamin B2 and 5.3 times more Vitamin B9 than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Hawaii Mountain Yam provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Boiled California Red Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Hawaii Mountain Yam:
- 14 ounces of Boiled California Red Kidney Beans have 2.5 times more Calcium, 2.6 times more Copper, 6.8 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 1.7 times more Selenium and 3.2 times more Zinc than Hawaii Mountain Yam.
- Both Boiled California Red Kidney Beans and Hawaii Mountain Yam contain similar levels of Potassium per 14 ounces.
- 14 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled California Red Kidney Beans have 1.9 times more Energy, 4.6 times more Omega 3, 1.4 times more Carbohydrate, 3.7 times more Fiber and 6.8 times more Protein than Hawaii Mountain Yam.
- 14 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Boiled California Red Kidney Beans as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 14 ounces.