Nutrient Comparison: Hawaii Mountain Yam VS Boiled Red Kidney Beans per 5 oz
Compare the macro and micronutrient content in 5 oz of Hawaii Mountain Yam versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Hawaii Mountain Yam vs Boiled Red Kidney Beans:
- 5 ounces of Hawaii Mountain Yam have 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Red Kidney Beans.
- While 5 oz of Boiled Red Kidney Beans contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 9.3 times more Vitamin B9 and 6 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
- 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
- 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
- Both Raw Hawaii Mountain Yam as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.
Comparing minerals per 5 ounces for Hawaii Mountain Yam vs Boiled Red Kidney Beans:
- 5 ounces of Hawaii Mountain Yam have 1.2 times more Water than Boiled Red Kidney Beans.
- While 5 oz of Boiled Red Kidney Beans contain 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 Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled Red Kidney Beans 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 oz of Boiled Red Kidney Beans contain 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 Raw Hawaii Mountain Yam.
- 5 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Raw Hawaii Mountain Yam as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.