Comparing Nutrients in 300 calories Hawaii Mountain YamVS Red Kidney Beans
Weight per 300 calories
Hawaii Mountain Yam
448g
Red Kidney Beans
89g
Raw Red Kidney Beans have 5 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 Red Kidney Beans?
Hawaii Mountain Yam VS Red Kidney Beans Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Red Kidney Beans?
Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Red Kidney Beans:
300 calories of Hawaii Mountain Yam have 2.8 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin C and 5 times more Vitamin E than Red Kidney Beans.
While 300 kcal of Raw Red Kidney Beans contain 2.2 times more Vitamin B2 and 5.6 times more Vitamin B9 than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
300 calories of Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
Both Raw Hawaii Mountain Yam as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Hawaii Mountain Yam vs Red Kidney Beans:
300 calories of Hawaii Mountain Yam have 1.6 times more Calcium, 1.5 times more Potassium and 34.9 times more Water than Red Kidney Beans.
While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus and 2.1 times more Zinc than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Red Kidney Beans contain similar levels of Manganese per 300 calories.
Both Raw 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 Hawaii Mountain Yam have 1.3 times more Carbohydrate than Red Kidney Beans.
While 300 kcal of Raw Red Kidney Beans contain 10.2 times more Omega 3 and 3.3 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Red Kidney Beans offer comparable quantities of Energy and Fiber per 300 calories.
300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Raw Hawaii Mountain Yam as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.