Nutrient Comparison: Red Kidney Beans VS Cooked Yam, Boiled, Drained, Or Baked per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Red Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Red Kidney Beans have 6.4 times more Vitamin B1, 7.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 24.6 times more Vitamin B9 and 2.4 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked.
- While 14 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 2.7 times more Vitamin C and 1.6 times more Vitamin E than Raw Red Kidney Beans.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin K
- Both Raw 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 Red Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked:
- 14 ounces of Red Kidney Beans have 5.9 times more Calcium, 4.6 times more Copper, 12.9 times more Iron, 7.7 times more Magnesium, 3 times more Manganese, 8.3 times more Phosphorus, 2 times more Potassium, 4.6 times more Selenium and 14 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked.
- 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 Red Kidney Beans have 2.9 times more Energy, 39.8 times more Omega 3, 2.2 times more Carbohydrate, 4.3 times more Sugars, 3.9 times more Fiber and 15.1 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
- 14 ounces of Cooked Yam, Boiled, Drained, Or Baked provide inadequate amounts of Omega 3
- Both Raw Red Kidney Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 6 in 14 ounces.