Nutrient Comparison: Boiled California Red Kidney Beans VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of 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 Yam:
- 14 ounces of Boiled California Red Kidney Beans have 1.9 times more Vitamin B2 and 3.2 times more Vitamin B9 than Yam.
- While 14 oz of Raw Yam contain 1.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 14.3 times more Vitamin C than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Yam provide similar amounts of Vitamin B1 and 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 Raw Yam 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 Yam:
- 14 ounces of Boiled California Red Kidney Beans have 3.9 times more Calcium, 1.6 times more Copper, 5.5 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 1.7 times more Selenium and 3.6 times more Zinc than Yam.
- While 14 oz of Raw Yam contain 1.9 times more Potassium than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Yam contain similar levels of Manganese per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled California Red Kidney Beans have 2.7 times more Omega 3, 2.3 times more Fiber and 6 times more Protein than Yam.
- Both Boiled California Red Kidney Beans and Yam offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- 14 ounces of Yam provide inadequate amounts of Omega 3
- Both Boiled California Red Kidney Beans as well as Raw Yam provide inadequate amounts of Omega 6 in 14 ounces.