Yam VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Yam or Boiled California Red Kidney Beans?
Lets compare vitamin content per 300 calories of Yam vs Boiled California Red Kidney Beans:
- 300 calories of Yam have 1.5 times more Vitamin B5, 3 times more Vitamin B6 and 15 times more Vitamin C than Boiled California Red Kidney Beans.
- While 300 kcal of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B2 and 3.1 times more Vitamin B9 than Raw Yam.
- Both Yam and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
- 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
- Both Raw Yam as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Yam vs Boiled California Red Kidney Beans:
- 300 calories of Yam have 1.3 times more Manganese and 2 times more Potassium than Boiled California Red Kidney Beans.
- While 300 kcal of Boiled California Red Kidney Beans contain 3.7 times more Calcium, 1.5 times more Copper, 5.3 times more Iron, 2.2 times more Magnesium, 2.4 times more Phosphorus and 3.4 times more Zinc than Raw Yam.
- 300 calories of Yam lack sufficient amounts of Calcium and Zinc
- Both Raw Yam as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
- 300 calories of Yam have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
- While 300 kcal of Boiled California Red Kidney Beans contain 2.2 times more Fiber and 5.7 times more Protein than Raw Yam.
- Both Yam and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
- Both Raw Yam as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.