Comparing Nutrients in 100 calories Steamed Hawaii Mountain Yam with SaltVS Royal Red Kidney Beans
Weight per 100 calories
Steamed Hawaii Mountain Yam with Salt
122g
Royal Red Kidney Beans
30.4g
Raw Royal Red Kidney Beans have 4 times more energy per unit of mass than Steamed Hawaii Mountain Yam with Salt, which is high in comparison to other foods. Steamed Hawaii Mountain Yam with Salt having average energy density.
Discover which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam with Salt or Royal Red Kidney Beans?
Steamed Hawaii Mountain Yam With Salt VS Royal Red Kidney Beans Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam with Salt or Royal Red Kidney Beans?
Lets compare vitamin content per 100 calories of Steamed Hawaii Mountain Yam with Salt vs Royal Red Kidney Beans:
100 calories of Steamed Hawaii Mountain Yam with Salt have 2.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Royal Red Kidney Beans.
While 100 kcal of Raw Royal Red Kidney Beans contain 4.3 times more Vitamin B2, 4 times more Vitamin B3 and 8.2 times more Vitamin B9 than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per 100 calories.
100 calories of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Steamed Hawaii Mountain Yam with Salt vs Royal Red Kidney Beans:
100 calories of Steamed Hawaii Mountain Yam with Salt have 1.5 times more Potassium, 76.5 times more Sodium and 26 times more Water than Royal Red Kidney Beans.
While 100 kcal of Raw Royal Red Kidney Beans contain 4.1 times more Calcium, 1.9 times more Copper, 5 times more Iron, 3.4 times more Magnesium, 2.5 times more Phosphorus and 2.1 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Royal Red Kidney Beans contain similar levels of Manganese per 100 calories.
100 calories of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Royal Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Steamed Hawaii Mountain Yam with Salt have 1.4 times more Carbohydrate than Royal Red Kidney Beans.
While 100 kcal of Raw Royal Red Kidney Beans contain 6.3 times more Omega 3 and 3.6 times more Protein than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Royal Red Kidney Beans offer comparable quantities of Energy per 100 calories.
100 calories of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3
Both Steamed Hawaii Mountain Yam with Salt as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.