Nutrient Comparison: Red Kidney Beans VS Steamed Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Steamed Hawaii Mountain Yam:
- 14 ounces of Red Kidney Beans have 7.1 times more Vitamin B1, 15.4 times more Vitamin B2, 16.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 32.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Raw Red Kidney Beans as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Steamed Hawaii Mountain Yam:
- 14 ounces of Red Kidney Beans have 10.4 times more Calcium, 5.4 times more Copper, 15.6 times more Iron, 13.8 times more Magnesium, 3.9 times more Manganese, 10.2 times more Phosphorus, 2.7 times more Potassium, 3.6 times more Selenium and 8.7 times more Zinc than Steamed Hawaii Mountain Yam.
- While 14 oz of Steamed Hawaii Mountain Yam contain 6.6 times more Water than Raw Red Kidney Beans.
- 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 4.1 times more Energy, 59.7 times more Omega 3, 3.1 times more Carbohydrate and 13 times more Protein than Steamed Hawaii Mountain Yam.
- 14 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Raw Red Kidney Beans as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 14 ounces.