Nutrient Comparison: California Red Kidney Beans VS Cooked Yam, Boiled, Drained, Or Baked with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 14 ounces of California Red Kidney Beans have 5.6 times more Vitamin B1, 7.8 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 24.6 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 2.7 times more Vitamin C than Raw California Red Kidney Beans.
- Both Raw California Red Kidney Beans as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for California Red Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 14 ounces of California Red Kidney Beans have 13.9 times more Calcium, 7.2 times more Copper, 18 times more Iron, 8.9 times more Magnesium, 2.7 times more Manganese, 8.3 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium and 12.8 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 22.2 times more Sodium than Raw California Red Kidney Beans.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of California Red Kidney Beans have 2.9 times more Energy, 9.3 times more Omega 3, 2.2 times more Carbohydrate, 6.4 times more Fiber and 16.4 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3
- Both Raw California Red Kidney Beans as well as Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 6 in 14 ounces.