Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Blanched Almonds:
Raw Hawaii Mountain Yam has 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 1.9 times more Vitamin B1, 37.4 times more Vitamin B2, 7.3 times more Vitamin B3, 3.5 times more Vitamin B9 and 113.1 times more Vitamin E than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Blanched Almonds:
Raw Hawaii Mountain Yam has 18.1 times more Water than Blanched Almonds.
While Blanched Almonds contain 9.1 times more Calcium, 9.3 times more Copper, 7.5 times more Iron, 22.3 times more Magnesium, 7.6 times more Manganese, 14.1 times more Phosphorus, 1.6 times more Potassium, 4.6 times more Selenium, 1.5 times more Sodium and 11 times more Zinc than Raw Hawaii Mountain Yam.
Comparison of macro-nutrients per 14 ounces:
Blanched Almonds contain 8.8 times more Energy, 525.2 times more Fat, 179.7 times more Saturated Fat, 325.4 times more Omega 6, 14.9 times more Sugars, 4 times more Fiber and 16 times more Protein than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Blanched Almonds have similar amounts of Carbohydrate per 14 oz.
Both Raw Hawaii Mountain Yam as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.