Nutrient Comparison: Steamed Hawaii Mountain Yam VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam 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 vs Boiled Red Kidney Beans:
- 14 ounces of Steamed Hawaii Mountain Yam 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.
- 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Steamed Hawaii Mountain Yam 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 vs Boiled Red Kidney Beans:
- 14 ounces of Steamed Hawaii Mountain Yam have 1.2 times more Potassium 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.
- 14 ounces of Steamed Hawaii Mountain Yam 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.
- Both Steamed Hawaii Mountain Yam and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Steamed Hawaii Mountain Yam as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.