Nutrient Comparison: Boiled Red Kidney Beans VS Hawaii Mountain Yam per 5 oz
Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Hawaii Mountain Yam:
- 5 ounces of Boiled Red Kidney Beans have 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.2 times more Vitamin B3, 9.3 times more Vitamin B9 and 6 times more Vitamin K than Hawaii Mountain Yam.
- While 5 oz of Raw Hawaii Mountain Yam contain 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Red Kidney Beans.
- 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
- 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
- Both Boiled Red Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.
Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Hawaii Mountain Yam:
- 5 ounces of Boiled Red Kidney Beans have 2.2 times more Copper, 6.7 times more Iron, 3.8 times more Magnesium, 2 times more Manganese, 4.2 times more Phosphorus, 1.7 times more Selenium and 4 times more Zinc than Hawaii Mountain Yam.
- Both Boiled Red Kidney Beans and Hawaii Mountain Yam contain similar levels of Calcium and Potassium per five ounces.
- 5 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Boiled Red Kidney Beans have 1.9 times more Energy, 24 times more Omega 3, 1.4 times more Carbohydrate, 3 times more Fiber and 6.5 times more Protein than Hawaii Mountain Yam.
- 5 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Boiled Red Kidney Beans as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 6 in five ounces.