Comparing Nutrients in 100 grams Cooked Yam, Boiled, Drained, Or Baked VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4% 116kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	46% 59.8g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	65.5% 25g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4% 16μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.4% 12mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.5% 0.52mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7% 49mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Yam, Boiled, Drained, Or Baked versus 100 g of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Yam, Boiled, Drained, Or Baked vs California Red Kidney Beans:

• 100 grams of Cooked Yam, Boiled, Drained, Or Baked have 2.7 times more Vitamin C than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 5.6 times more Vitamin B1, 7.8 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 24.6 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Yam, Boiled, Drained, Or Baked vs California Red Kidney Beans:

• 100 g of Raw California Red Kidney Beans contain 13.9 times more Calcium, 7.2 times more Copper, 18 times more Iron, 8.9 times more Magnesium, 2.7 times more Manganese, 8.3 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium and 12.8 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• 100 grams of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw California Red Kidney Beans contain 2.8 times more Energy, 9.3 times more Omega 3, 2.2 times more Carbohydrate, 6.4 times more Fiber and 16.4 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• 100 grams of Cooked Yam, Boiled, Drained, Or Baked provide inadequate amounts of Omega 3
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.