Nutrient Comparison: Boiled Red Kidney Beans VS Steamed Hawaii Mountain Yam with Salt per 7 oz
Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Steamed Hawaii Mountain Yam with Salt:
- 7 ounces of Boiled Red Kidney Beans have 1.9 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3 and 10.8 times more Vitamin B9 than Steamed Hawaii Mountain Yam with Salt.
- While 7 oz of Steamed Hawaii Mountain Yam with Salt contain 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Red Kidney Beans.
- 7 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Boiled Red Kidney Beans as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Steamed Hawaii Mountain Yam with Salt:
- 7 ounces of Boiled Red Kidney Beans have 3.5 times more Calcium, 1.9 times more Copper, 6.8 times more Iron, 4.5 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Selenium and 3.3 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
- While 7 oz of Steamed Hawaii Mountain Yam with Salt contain 124 times more Sodium than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Steamed Hawaii Mountain Yam with Salt contain similar levels of Potassium per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Boiled Red Kidney Beans have 1.5 times more Energy, 28 times more Omega 3 and 5 times more Protein than Steamed Hawaii Mountain Yam with Salt.
- Both Boiled Red Kidney Beans and Steamed Hawaii Mountain Yam with Salt offer comparable quantities of Carbohydrate per seven ounces.
- 7 ounces of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3
- Both Boiled Red Kidney Beans as well as Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 6 in seven ounces.