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Comparing Nutrients in 100 grams Boiled Yambean VSBoiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs


Boiled Yambean
7%
2%
91%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

Boiled Yambean vsBoiled Kidney Beans
1.3%
Energy
4.38%
38 kcalvs127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.09%
Fat
0.52%
0.09 gvs0.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
1.3%
Protein
15%
0.72 gvs8.67 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
6.77%
Carbohydrate
17.7%
8.8 gvs23 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
0.44%
NA gvs0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
NA
Fiber
17%
NA gvs6.4 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
NA
Saturated Fat
0.22%
NA gvs0.07 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
NA
Omega 3
10.6%
NA gvs0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
NA
Omega 6
0.65%
NA gvs0.11 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.43%
Water
1.8%
90 gvs67 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Boiled Yambean vsBoiled Kidney Beans
0.11%
Vitamin A
0%
1 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
1.67%
Thiamine
13%
0.02 mgvs0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
2.3%
Vitamin B2
4.6%
0.03 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
1.2%
Vitamin B3
3.63%
0.19 mgvs0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
3.08%
Vitamin B6
9.23%
0.04 mgvs0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
15.6%
Vitamin C
1.33%
14 mgvs1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
0.2%
NA mgvs0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
7%
NA μgvs8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
2%
Folate
32.5%
8 μgvs130 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Boiled Yambean vsBoiled Kidney Beans
1.1%
Calcium
3.5%
11 mgvs35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
5.56%
Copper
24%
0.05 mgvs0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
7.13%
Iron
27.8%
0.57 mgvs2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
2.6%
Magnesium
10%
11 mgvs42 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
2.6%
Manganese
18.7%
0.06 mgvs0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
2.3%
Phosphorus
19.7%
16 mgvs138 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
3.97%
Potassium
12%
135 mgvs405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.27%
Selenium
2%
0.7 μgvs1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.27%
Sodium
0.07%
4 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
1.36%
Zinc
9.1%
0.15 mgvs1 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Yambean vs Boiled Kidney Beans:
Boiled and Drained Yambean has 11.7 times more Vitamin C than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 8 times more Thiamine, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 3 times more Vitamin B6 and 16.3 times more Folate than Boiled and Drained Yambean .

Comparing minerals per 100 grams for Boiled Yambean vs Boiled Kidney Beans:
Boiled All Types Kidney Beans contain 3.2 times more Calcium, 4.4 times more Copper, 3.9 times more Iron, 3.8 times more Magnesium, 7.2 times more Manganese, 8.6 times more Phosphorus, 3 times more Potassium, 1.6 times more Selenium and 6.7 times more Zinc than Boiled and Drained Yambean .

Comparison of macro-nutrients per 100 grams:
Boiled and Drained Yambean has 1.3 times more Water than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.3 times more Energy, 12 times more Protein and 2.6 times more Carbohydrate than Boiled and Drained Yambean . Both Boiled and Drained Yambean as well as Boiled All Types Kidney Beans have insufficient amounts of Fat in 100 g.




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