Nutrient Comparison: Hawaii Mountain Yam VS Boiled California Red Kidney Beans per 7 oz
Compare the macro and micronutrient content in 7 oz of Hawaii Mountain Yam versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Hawaii Mountain Yam vs Boiled California Red Kidney Beans:
- 7 ounces of Hawaii Mountain Yam have 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled California Red Kidney Beans.
- While 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 3.3 times more Vitamin B2 and 5.3 times more Vitamin B9 than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
- 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
- Both Raw Hawaii Mountain Yam as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Hawaii Mountain Yam vs Boiled California Red Kidney Beans:
- 7 ounces of Hawaii Mountain Yam have 1.2 times more Water than Boiled California Red Kidney Beans.
- While 7 oz of Boiled California Red Kidney Beans contain 2.5 times more Calcium, 2.6 times more Copper, 6.8 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 1.7 times more Selenium and 3.2 times more Zinc than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Boiled California Red Kidney Beans contain similar levels of Potassium per seven ounces.
- 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 oz of Boiled California Red Kidney Beans contain 1.9 times more Energy, 4.6 times more Omega 3, 1.4 times more Carbohydrate, 3.7 times more Fiber and 6.8 times more Protein than Raw Hawaii Mountain Yam.
- 7 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Raw Hawaii Mountain Yam as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.