Boiled California Red Kidney Beans VS Yam Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Yam?
Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Yam:
- 500 calories of Boiled California Red Kidney Beans have 1.8 times more Vitamin B2 and 3.1 times more Vitamin B9 than Yam.
- While 500 kcal of Raw Yam contain 1.5 times more Vitamin B5, 3 times more Vitamin B6 and 15 times more Vitamin C than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Yam provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
- 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
- Both Boiled California Red Kidney Beans as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Yam:
- 500 calories of Boiled California Red Kidney Beans have 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 Yam.
- While 500 kcal of Raw Yam contain 1.3 times more Manganese and 2 times more Potassium than Boiled California Red Kidney Beans.
- 500 calories of Yam lack sufficient amounts of Calcium and Zinc
- Both Boiled California Red Kidney Beans as well as Raw Yam lack sufficient amounts of Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
- 500 calories of Boiled California Red Kidney Beans have 2.2 times more Fiber and 5.7 times more Protein than Yam.
- While 500 kcal of Raw Yam contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Yam offer comparable quantities of Energy per 500 calories.
- Both Boiled California Red Kidney Beans as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.