Nutrient Comparison: Boiled 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 Boiled 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 Boiled Red Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 14 ounces of Boiled Red Kidney Beans have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 8.1 times more Vitamin B9 and 3.7 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 10.1 times more Vitamin C and 11.3 times more Vitamin E than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Cooked Yam, Boiled, Drained, Or Baked with Salt provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin K
- Both Boiled 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 Boiled Red Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked with Salt:
- 14 ounces of Boiled Red Kidney Beans have 2 times more Calcium, 1.6 times more Copper, 5.7 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Selenium and 5.4 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 1.7 times more Potassium and 122 times more Sodium than Boiled 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 Boiled Red Kidney Beans have 18.7 times more Omega 3, 1.9 times more Fiber and 5.8 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
- Both Boiled Red Kidney Beans and Cooked Yam, Boiled, Drained, Or Baked with Salt offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3
- Both Boiled Red Kidney Beans as well as Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 6 in 14 ounces.