Nutrient Comparison: Yam VS Boiled California Red Kidney Beans per 7 oz
Compare the macro and micronutrient content in 7 oz of 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 Yam vs Boiled California Red Kidney Beans:
- 7 ounces of Yam have 1.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 14.3 times more Vitamin C than Boiled California Red Kidney Beans.
- While 7 oz of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B2 and 3.2 times more Vitamin B9 than Raw Yam.
- Both Yam and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
- 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
- Both Raw Yam as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Yam vs Boiled California Red Kidney Beans:
- 7 ounces of Yam have 1.2 times more Manganese and 1.9 times more Potassium than Boiled California Red Kidney Beans.
- While 7 oz of Boiled California Red Kidney Beans contain 3.9 times more Calcium, 1.6 times more Copper, 5.5 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 1.7 times more Selenium and 3.6 times more Zinc than Raw Yam.
- 7 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Yam have 1.2 times more Carbohydrate than Boiled California Red Kidney Beans.
- While 7 oz of Boiled California Red Kidney Beans contain 2.7 times more Omega 3, 2.3 times more Fiber and 6 times more Protein than Raw Yam.
- Both Yam and Boiled California Red Kidney Beans offer comparable quantities of Energy per seven ounces.
- 7 ounces of Yam provide inadequate amounts of Omega 3
- Both Raw Yam as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.