Nutrient Comparison: Boiled California Red Kidney Beans VS Steamed Hawaii Mountain Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Steamed Hawaii Mountain Yam:
- 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 4.2 times more Vitamin B3 and 6.2 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
- While 7 oz of Steamed Hawaii Mountain Yam contain 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
- 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Boiled California Red Kidney Beans as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Steamed Hawaii Mountain Yam:
- 7 ounces of Boiled California Red Kidney Beans have 8.3 times more Calcium, 2.2 times more Copper, 6.9 times more Iron, 4.8 times more Magnesium, 3.4 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Steamed Hawaii Mountain Yam.
- Both Boiled California Red Kidney Beans and Steamed Hawaii Mountain Yam contain similar levels of Manganese and Potassium per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Energy, 5.3 times more Omega 3 and 5.3 times more Protein than Steamed Hawaii Mountain Yam.
- Both Boiled California Red Kidney Beans and Steamed Hawaii Mountain Yam offer comparable quantities of Carbohydrate per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Boiled California Red Kidney Beans as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6 in seven ounces.