Comparing Nutrients in 300 calories Boiled Red Kidney BeansVS Hawaii Mountain Yam
Weight per 300 calories
Boiled Red Kidney Beans
236g
Hawaii Mountain Yam
448g
Boiled Red Kidney Beans have 1.9 times more energy per 100g than Hawaii Mountain Yam. It has average energy density when compared to other foods. Raw Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Hawaii Mountain Yam?
Boiled Red Kidney Beans VS Hawaii Mountain Yam Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Hawaii Mountain Yam?
Lets compare vitamin content per 300 calories of Boiled Red Kidney Beans vs Hawaii Mountain Yam:
300 calories of Boiled Red Kidney Beans have 1.6 times more Vitamin B2, 4.9 times more Vitamin B9 and 3.2 times more Vitamin K than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 1.6 times more Vitamin B3, 3.7 times more Vitamin B5, 2.8 times more Vitamin B6, 4.1 times more Vitamin C and 13.3 times more Vitamin E than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Hawaii Mountain Yam provide similar amounts of Vitamin B1 per 300 calories.
300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
300 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
Both Boiled Red Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Boiled Red Kidney Beans vs Hawaii Mountain Yam:
300 calories of Boiled Red Kidney Beans have 3.5 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus and 2.1 times more Zinc than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 1.8 times more Calcium, 2 times more Potassium and 2.3 times more Water than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Hawaii Mountain Yam contain similar levels of Copper and Manganese per 300 calories.
Both Boiled Red Kidney Beans as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Boiled Red Kidney Beans have 12.7 times more Omega 3, 1.6 times more Fiber and 3.4 times more Protein than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Hawaii Mountain Yam offer comparable quantities of Energy per 300 calories.
300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Boiled Red Kidney Beans as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 300 calories.