Comparing Nutrients in 500 calories Yam VS California Red Kidney Beans

Weight per 500 calories

• Yam: 424g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 2.8 times more energy per unit of mass than Raw Yam, which is high in comparison to other foods. Yam having average energy density.

Which food has more nutrients per 500 calories - Yam or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Yam	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.18% 0.051g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	69.7% 91g	130g per day for Men 19-50 years
Sugars	2.92% 2.1g	NA	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	45.7% 17.4g	99% 37.7g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Yam	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.3% 29.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	46.3% 0.6mg	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	24.4% 97μg	149% 597μg	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	80.5% 72.5mg	7.58% 6.8mg	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	9.9% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.12% 9.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.2% 72mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	84% 0.75mg	185% 1.67mg	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	28.6% 2.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	66% 1.5mg	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	33.3% 233mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	102% 3458mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.97μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	9.24% 1mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	7.97% 295g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yam vs California Red Kidney Beans:

• Raw Yam has 2.1 times more Vitamin B6 and 10.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 6.1 times more Vitamin B9 than Raw Yam.
• Both Raw Yam and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Yam as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yam vs California Red Kidney Beans:

• Raw Yam has 1.5 times more Potassium and 16.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Calcium, 2.2 times more Copper, 6.2 times more Iron, 2.7 times more Magnesium, 2.6 times more Phosphorus, 1.6 times more Selenium and 3.8 times more Zinc than Raw Yam.
• Both Raw Yam and Raw California Red Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Yam has 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Omega 3, 2.2 times more Fiber and 5.7 times more Protein than Raw Yam.
• Both Raw Yam and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Yam as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.