Nutrient Comparison: Hawaii Mountain Yam VS Baked Potato Flesh per 14 oz
Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Baked Potato Flesh:
- 14 ounces of Hawaii Mountain Yam have 1.6 times more Vitamin B9 than Baked Potato Flesh.
- While 14 oz of Baked Potatoes Flesh no Salt contain 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.9 times more Vitamin C than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Baked Potato Flesh provide similar amounts of Vitamin B1 per 14 ounces.
- Both Raw Hawaii Mountain Yam as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Baked Potato Flesh:
- 14 ounces of Hawaii Mountain Yam have 5.2 times more Calcium, 1.3 times more Iron and 1.5 times more Manganese than Baked Potato Flesh.
- While 14 oz of Baked Potatoes Flesh no Salt contain 2 times more Copper, 2.1 times more Magnesium and 1.5 times more Phosphorus than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Baked Potato Flesh contain similar levels of Potassium, Zinc and Water per 14 ounces.
- 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
- Both Raw Hawaii Mountain Yam as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Hawaii Mountain Yam have 1.7 times more Fiber than Baked Potato Flesh.
- While 14 oz of Baked Potatoes Flesh no Salt contain 1.4 times more Energy, 1.3 times more Carbohydrate, 5.5 times more Sugars and 1.5 times more Protein than Raw Hawaii Mountain Yam.
- Both Raw Hawaii Mountain Yam as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.