Boiled California Red Kidney Beans VS Cooked Yam, Boiled, Drained, Or Baked Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Cooked Yam, Boiled, Drained, Or Baked?
Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked:
- 300 calories of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 2.1 times more Vitamin B2 and 4.3 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked.
- While 300 kcal of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.5 times more Vitamin B5, 2.3 times more Vitamin B6 and 10.8 times more Vitamin C than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B3 per 300 calories.
- 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
- 300 calories of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2
- Both Boiled California 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 300 calories.
Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Cooked Yam, Boiled, Drained, Or Baked:
- 300 calories of Boiled California Red Kidney Beans have 4.4 times more Calcium, 1.8 times more Copper, 5.4 times more Iron, 2.5 times more Magnesium, 2.6 times more Phosphorus and 4 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked.
- While 300 kcal of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.7 times more Potassium than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Cooked Yam, Boiled, Drained, Or Baked contain similar levels of Manganese per 300 calories.
- 300 calories of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium and Zinc
- Both Boiled California Red Kidney Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
- 300 calories of Boiled California Red Kidney Beans have 2.2 times more Fiber and 5.7 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
- While 300 kcal of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Cooked Yam, Boiled, Drained, Or Baked offer comparable quantities of Energy per 300 calories.
- Both Boiled California Red Kidney Beans as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.