Lets compare vitamin content per 1 pound of Cooked Yam, Boiled, Drained, Or Baked vs California Red Kidney Beans:
Cooked Yam, Boiled, Drained, Or Baked no Salt has 2.7 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.6 times more Vitamin B1, 7.8 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 24.6 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Cooked Yam, Boiled, Drained, Or Baked vs California Red Kidney Beans:
Cooked Yam, Boiled, Drained, Or Baked no Salt has 6 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 13.9 times more Calcium, 7.2 times more Copper, 18 times more Iron, 8.9 times more Magnesium, 2.7 times more Manganese, 8.3 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium and 12.8 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Comparison of macro-nutrients per 1 pound:
Raw California Red Kidney Beans contain 2.8 times more Energy, 9.3 times more Omega 3, 2.2 times more Carbohydrate, 6.4 times more Fiber and 16.4 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.