Comparing Nutrients in 300 calories Steamed Hawaii Mountain YamVS Red Kidney Beans
Weight per 300 calories
Steamed Hawaii Mountain Yam
366g
Red Kidney Beans
89g
Raw Red Kidney Beans have 4.1 times more energy per unit of mass than Steamed Hawaii Mountain Yam, which is high in comparison to other foods. Steamed Hawaii Mountain Yam having average energy density.
Discover which food has more nutrients per 300 calories - Steamed Hawaii Mountain Yam or Red Kidney Beans?
Steamed Hawaii Mountain Yam VS Red Kidney Beans Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Steamed Hawaii Mountain Yam or Red Kidney Beans?
Lets compare vitamin content per 300 calories of Steamed Hawaii Mountain Yam vs Red Kidney Beans:
300 calories of Steamed Hawaii Mountain Yam have 2.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Red Kidney Beans.
While 300 kcal of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 3.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 8 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
300 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
Both Steamed Hawaii Mountain Yam as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Steamed Hawaii Mountain Yam vs Red Kidney Beans:
300 calories of Steamed Hawaii Mountain Yam have 1.5 times more Potassium and 27 times more Water than Red Kidney Beans.
While 300 kcal of Raw Red Kidney Beans contain 2.5 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 3.4 times more Magnesium, 2.5 times more Phosphorus and 2.1 times more Zinc than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Red Kidney Beans contain similar levels of Manganese per 300 calories.
300 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
Both Steamed Hawaii Mountain Yam as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Steamed Hawaii Mountain Yam have 1.3 times more Carbohydrate than Red Kidney Beans.
While 300 kcal of Raw Red Kidney Beans contain 14.5 times more Omega 3 and 3.2 times more Protein than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
300 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Steamed Hawaii Mountain Yam as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.