Nutrient Comparison: California Red Kidney Beans VS Hawaii Mountain Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Hawaii Mountain Yam:
- 7 ounces of California Red Kidney Beans have 5.2 times more Vitamin B1, 11.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 28.1 times more Vitamin B9 and 1.7 times more Vitamin C than Hawaii Mountain Yam.
- 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw California Red Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for California Red Kidney Beans vs Hawaii Mountain Yam:
- 7 ounces of California Red Kidney Beans have 7.5 times more Calcium, 10 times more Copper, 21.3 times more Iron, 13.3 times more Magnesium, 4.1 times more Manganese, 11.9 times more Phosphorus, 3.6 times more Potassium, 4.6 times more Selenium and 9.4 times more Zinc than Hawaii Mountain Yam.
- While 7 oz of Raw Hawaii Mountain Yam contain 6.9 times more Water than Raw California Red Kidney Beans.
- 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of California Red Kidney Beans have 4.9 times more Energy, 12 times more Omega 3, 3.7 times more Carbohydrate, 10 times more Fiber and 18.2 times more Protein than Hawaii Mountain Yam.
- 7 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Raw California Red Kidney Beans as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 6 in seven ounces.