Yam VS Boiled Red Kidney Beans Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Yam or Boiled Red Kidney Beans?
Lets compare vitamin content per 500 calories of Yam vs Boiled Red Kidney Beans:
- 500 calories of Yam have 1.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 15.3 times more Vitamin C than Boiled Red Kidney Beans.
- While 500 kcal of Boiled Red Kidney Beans contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 5.3 times more Vitamin B9 and 3.4 times more Vitamin K than Raw Yam.
- Both Yam and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per 500 calories.
- 500 calories of Yam have insufficient amounts of Vitamin K
- 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
- Both Raw Yam as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.
Comparing minerals per 500 calories for Yam vs Boiled Red Kidney Beans:
- 500 calories of Yam have 2.2 times more Potassium than Boiled Red Kidney Beans.
- While 500 kcal of Boiled Red Kidney Beans contain 1.5 times more Calcium, 1.3 times more Copper, 5.1 times more Iron, 2 times more Magnesium, 2.4 times more Phosphorus and 4.1 times more Zinc than Raw Yam.
- Both Yam and Boiled Red Kidney Beans contain similar levels of Manganese per 500 calories.
- 500 calories of Yam lack sufficient amounts of Calcium and Zinc
- Both Raw Yam as well as Boiled 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 Red Kidney Beans.
- While 500 kcal of Boiled Red Kidney Beans contain 13 times more Omega 3, 1.7 times more Fiber and 5.3 times more Protein than Raw Yam.
- Both Yam and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
- 500 calories of Yam provide inadequate amounts of Omega 3
- Both Raw Yam as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.