Comparing Nutrients in 500 calories Boiled Yambean VS Boiled California Red Kidney Beans

Weight per 500 calories

• Boiled Yambean: 1316g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 3.3 times more energy per unit of mass than Boiled and Drained Yambean , which is average in comparison to other foods. Boiled Yambean having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Yambean	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	69.5% 90g	130g per day for Men 19-50 years
Sugars	NA	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	NA	99% 37.5g	38g per day for Men 19-50 years
Protein	17% 9.47g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	32.3% 0.42mg	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	26.3% 105μg	74.6% 298μg	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	206% 186mg	5.38% 4.84mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	129% 1.17mg	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	94% 7.5mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	55.8% 1.3mg	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	30% 211mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	52.2% 1776mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	32% 1185g	7.3% 270g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yambean has 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 38.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Vitamin B1 and 2.8 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Yambean as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Yambean has 1.9 times more Selenium and 4.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus and 1.8 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Boiled California Red Kidney Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Yambean has 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.9 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Boiled California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Yambean as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.