Comparing Nutrients in 300 calories Hawaii Mountain YamVS Boiled Red Kidney Beans
Weight per 300 calories
Hawaii Mountain Yam
448g
Boiled Red Kidney Beans
236g
Boiled Red Kidney Beans have 1.9 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is average 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 Boiled Red Kidney Beans?
Hawaii Mountain Yam VS Boiled Red Kidney Beans Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Boiled Red Kidney Beans?
Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Boiled Red Kidney Beans:
300 calories of Hawaii Mountain Yam have 1.2 times more Vitamin B1, 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.
While 300 kcal of Boiled Red Kidney Beans contain 1.6 times more Vitamin B2, 4.9 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Hawaii Mountain Yam.
300 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
Both Raw Hawaii Mountain Yam as well as Boiled 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 Boiled Red Kidney Beans:
300 calories of Hawaii Mountain Yam have 1.8 times more Calcium, 2 times more Potassium and 2.3 times more Water than Boiled Red Kidney Beans.
While 300 kcal of Boiled Red Kidney Beans contain 3.5 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus and 2.1 times more Zinc than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Boiled Red Kidney Beans contain similar levels of Copper and Manganese per 300 calories.
Both Raw Hawaii Mountain Yam as well as Boiled 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 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
While 300 kcal of Boiled Red Kidney Beans contain 12.7 times more Omega 3, 1.6 times more Fiber and 3.4 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Boiled Red Kidney Beans offer comparable quantities of Energy per 300 calories.
300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Raw Hawaii Mountain Yam as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.