Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam with Salt versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Steamed Hawaii Mountain Yam with Salt vs Boiled Red Kidney Beans:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 1.9 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3 and 10.8 times more Vitamin B9 than Steamed Hawaii Mountain Yam with Salt.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Steamed Hawaii Mountain Yam with Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam with Salt vs Boiled Red Kidney Beans:
- 14 ounces of Steamed Hawaii Mountain Yam with Salt have 1.2 times more Potassium and 124 times more Sodium than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 3.5 times more Calcium, 1.9 times more Copper, 6.8 times more Iron, 4.5 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Selenium and 3.3 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled Red Kidney Beans contain 1.5 times more Energy, 28 times more Omega 3 and 5 times more Protein than Steamed Hawaii Mountain Yam with Salt.
- Both Steamed Hawaii Mountain Yam with Salt and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3
- Both Steamed Hawaii Mountain Yam with Salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.