Comparing Nutrients in 300 calories Yambean VS Boiled Kidney Beans

Weight per 300 calories

• Yambean: 790g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 3.3 times more energy per unit of mass than Raw Yambean , which is average in comparison to other foods. Yambean having low energy density.

Which food has more nutrients per 300 calories - Yambean or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Yambean	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	41.4% 54g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	1.04% 0.76g	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	102% 38.7g	39.8% 15g	38g per day for Men 19-50 years
Protein	10% 5.7g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Yambean	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	22% 0.28mg	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	23.7% 95μg	76.8% 307μg	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	177% 159mg	3.15% 2.83mg	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	24.2% 3.63mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.37μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.47% 95mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	56.7% 0.51mg	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	59.2% 4.74mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	44% 1mg	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	20.3% 142mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	19.2% 711g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Yambean vs Boiled Kidney Beans:

• Raw Yambean has 1.7 times more Vitamin B2, 2.1 times more Vitamin B5, 56.3 times more Vitamin C and 51.2 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 3.2 times more Vitamin B9 and 8.4 times more Vitamin K than Raw Yambean .
• Both Raw Yambean and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Yambean as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yambean vs Boiled Kidney Beans:

• Raw Yambean has 1.2 times more Potassium, 2.1 times more Selenium and 4.5 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 2.1 times more Manganese, 2.3 times more Phosphorus and 1.9 times more Zinc than Raw Yambean .
• Both Raw Yambean and Boiled All Types Kidney Beans have similar amounts of Calcium, Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Yambean has 1.3 times more Carbohydrate, 18.8 times more Sugars and 2.6 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Omega 3 and 3.6 times more Protein than Raw Yambean .
• Both Raw Yambean and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Yambean as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.