Nutrient Comparison: Steamed Hawaii Mountain Yam VS California Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam versus 14 oz of California 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 vs California Red Kidney Beans:
- 14 oz of Raw California Red Kidney Beans contain 6.2 times more Vitamin B1, 15.6 times more Vitamin B2, 15.8 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 Steamed Hawaii Mountain Yam as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam vs California Red Kidney Beans:
- 14 ounces of Steamed Hawaii Mountain Yam have 6.6 times more Water than California Red Kidney Beans.
- While 14 oz of Raw California Red Kidney Beans contain 24.4 times more Calcium, 8.5 times more Copper, 21.7 times more Iron, 16 times more Magnesium, 3.5 times more Manganese, 10.1 times more Phosphorus, 3 times more Potassium, 3.6 times more Selenium and 8 times more Zinc than Steamed Hawaii Mountain Yam.
- 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw California Red Kidney Beans contain 4 times more Energy, 14 times more Omega 3, 3 times more Carbohydrate and 14.1 times more Protein than Steamed Hawaii Mountain Yam.
- 14 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Steamed Hawaii Mountain Yam as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.