Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Yam, Boiled, Drained, Or Baked per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Cooked Yam, Boiled, Drained, Or Baked 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 Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1, 2.2 times more Vitamin B2 and 4.6 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 10.1 times more Vitamin C than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
- Both Boiled California Red Kidney Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Boiled California Red Kidney Beans have 4.7 times more Calcium, 1.9 times more Copper, 5.7 times more Iron, 2.7 times more Magnesium, 2.8 times more Phosphorus, 1.7 times more Selenium and 4.3 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.6 times more Potassium than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Cooked Yam, Boiled, Drained, Or Baked contain similar levels of Manganese per 14 ounces.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled California Red Kidney Beans have 3.6 times more Omega 3, 2.4 times more Fiber and 6.1 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
- Both Boiled California Red Kidney Beans and Cooked Yam, Boiled, Drained, Or Baked offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked provide inadequate amounts of Omega 3
- Both Boiled California Red Kidney Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 6 in 14 ounces.