Comparing Nutrients in 300 calories Hawaii Mountain Yam VS California Red Kidney Beans

Weight per 300 calories

• Hawaii Mountain Yam: 448g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 4.9 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is high in comparison to other foods. Hawaii Mountain Yam having low energy density.

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hawaii Mountain Yam	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	42% 54.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.5% 11g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	10.7% 6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.7% 62.7μg	89.5% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.6mg	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.27% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.6% 116mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24.6% 1.97mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	39.5% 0.91mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.7% 152mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	55% 1872mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.86% 365g	0.29% 10.7g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs California Red Kidney Beans:

• 300 calories of Hawaii Mountain Yam have 2.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.8 times more Vitamin C than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2.3 times more Vitamin B2 and 5.7 times more Vitamin B9 than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Hawaii Mountain Yam as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Hawaii Mountain Yam vs California Red Kidney Beans:

• 300 calories of Hawaii Mountain Yam have 1.4 times more Potassium and 34.1 times more Water than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 1.5 times more Calcium, 2 times more Copper, 4.3 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus and 1.9 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and California Red Kidney Beans contain similar levels of Manganese per 300 calories.
• Both Raw Hawaii Mountain Yam as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hawaii Mountain Yam have 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2 times more Fiber and 3.7 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Raw Hawaii Mountain Yam as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.