Comparing Nutrients in 100 calories YamVS Oil Roasted Almonds

Weight per 100 calories

Yam

84.7g

Oil Roasted Almonds

16.5g

Oil Roasted Almonds have 5.1 times more energy per unit of mass than Raw Yam, which is very high in comparison to other foods. Yam having average energy density.

Discover which food has more nutrients per 100 calories - Yam or Oil Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Yam

94%

Oil Roasted Almonds

13%

76%

11%

100 kcal ▼

Macro Nutrients

Yamvs Oil Roasted Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.15%0.14g

Fat

9.37%9.1g

0.14 gvs9.1 g

Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.098%0.031g

Saturated Fat

2.17%0.69g

0.031 gvs0.69 g

Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.64%0.01g

Omega 3

0%0g

0.01 gvs0 g

Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.32%0.054g

Omega 6

13%2.23g

0.054 gvs2.23 g

Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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18%23.6g

Carbohydrate

2.24%2.9g

23.6 gvs2.9 g

Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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0.58%0.42g

Sugars

1.03%0.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.42 gvs0.75 g

Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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Glucose

%0.007g

NA gvs0.007 g

Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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Sucrose

%0.72g

NA gvs0.72 g

Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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9.14%3.47g

Fiber

4.55%1.73g

3.47 gvs1.73 g

Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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2.3%1.3g

Protein

6.25%3.5g

1.3 gvs3.5 g

Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

Yamvs Oil Roasted Almonds

0.66%5.93μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.93 μgvs0 μg

Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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7.9%0.095mg

Vitamin B1

1.26%0.015mg

Thiamine

0.095 mgvs0.015 mg

Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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2.1%0.027mg

Vitamin B2

9.9%0.13mg

Riboflavin

0.027 mgvs0.13 mg

Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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2.92%0.47mg

Vitamin B3

3.77%0.6mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs0.6 mg

Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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5.32%0.27mg

Vitamin B5

0.75%0.038mg

Pantothenic acid

0.27 mgvs0.038 mg

Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.25 mgvs0.019 mg

Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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4.87%19.5μg

Vitamin B9

1.1%4.45μg

Folates and Folic Acid

19.5 μgvs4.45 μg

Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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16%14.5mg

Vitamin C

0%0mg

Ascorbic acid

14.5 mgvs0 mg

Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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1.98%0.3mg

Vitamin E

28.5%4.28mg

Tocopherols and Tocotrienols

0.3 mgvs4.28 mg

Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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1.62%1.95μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.95 μgvs0 μg

Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

Yamvs Oil Roasted Almonds

1.44%14.4mg

Calcium

4.8%48mg

14.4 mgvs48 mg

Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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16.8%0.15mg

Copper

17.5%0.16mg

0.15 mgvs0.16 mg

Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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5.72%0.46mg

Iron

7.58%0.61mg

0.46 mgvs0.61 mg

Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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4.24%17.8mg

Magnesium

10.7%45mg

17.8 mgvs45 mg

Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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14.6%0.34mg

Manganese

17.6%0.41mg

0.34 mgvs0.41 mg

Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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6.66%46.6mg

Phosphorus

11%76.8mg

46.6 mgvs76.8 mg

Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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20.3%692mg

Potassium

3.4%115mg

692 mgvs115 mg

Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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1.08%0.59μg

Selenium

1.23%0.68μg

0.59 μgvs0.68 μg

Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.51%7.63mg

Sodium

0.011%0.16mg

7.63 mgvs0.16 mg

Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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1.85%0.2mg

Zinc

4.6%0.51mg

0.2 mgvs0.51 mg

Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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1.6%59g

Water

0.012%0.46g

59 gvs0.46 g

Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Yam VS Oil Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Yam or Oil Roasted Almonds?

Lets compare vitamin content per 100 calories of Yam vs Oil Roasted Almonds:

100 calories of Yam have 6.3 times more Vitamin B1, 7.1 times more Vitamin B5, 12.8 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
While 100 kcal of Oil Roasted Almonds contain 4.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 14.4 times more Vitamin E than Raw Yam.
100 calories of Yam have insufficient amounts of Vitamin E
100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
Both Raw Yam as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Yam vs Oil Roasted Almonds:

100 calories of Yam have 6 times more Potassium than Oil Roasted Almonds.
While 100 kcal of Oil Roasted Almonds contain 3.3 times more Calcium, 1.3 times more Iron, 2.5 times more Magnesium, 1.6 times more Phosphorus and 2.5 times more Zinc than Raw Yam.
Both Yam and Oil Roasted Almonds contain similar levels of Copper and Manganese per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Raw Yam as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

100 calories of Yam have 8.1 times more Carbohydrate and 2 times more Fiber than Oil Roasted Almonds.
While 100 kcal of Oil Roasted Almonds contain 63.1 times more Fat, 22.1 times more Saturated Fat, 41.1 times more Omega 6 and 2.7 times more Protein than Raw Yam.
Both Yam and Oil Roasted Almonds offer comparable quantities of Energy per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 6
Both Raw Yam as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 100 calories.

Compare more foods per 100 kcal:

YamVS Cooked Yam, Boiled, Drained, Or BakedOil Roasted AlmondsVS Cooked Yam, Boiled, Drained, Or BakedYamVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 100 calories YamVS Oil Roasted Almonds

Weight per 100 calories

Discover which food has more nutrients per 100 calories - Yam or Oil Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Yam VS Oil Roasted Almonds Nutrients Per 100 Kcal

Lets compare vitamin content per 100 calories of Yam vs Oil Roasted Almonds:

Comparing minerals per 100 calories for Yam vs Oil Roasted Almonds:

Comparison of macro-nutrients per 100 calories:

Compare more foods per 100 kcal: