Yam VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Yam or Boiled California Red Kidney Beans?
Lets compare vitamin content per 500 calories of Yam vs Boiled California Red Kidney Beans:
- 500 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 500 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 500 calories.
- 500 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 500 calories.
Comparing minerals per 500 calories for Yam vs Boiled California Red Kidney Beans:
- 500 calories of Yam have 1.3 times more Manganese and 2 times more Potassium than Boiled California Red Kidney Beans.
- While 500 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.
- 500 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 500 calories.
Comparison of macro-nutrients per 500 calories:
- 500 calories of Yam have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
- While 500 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 500 calories.
- Both Raw Yam as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.