Nutrient Comparison: Hawaii Mountain Yam VS Baked Potato Skin per 14 oz
Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Baked Potato Skin 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 Skin:
- 14 oz of Baked Potato Skin contain 5.6 times more Vitamin B2, 6.4 times more Vitamin B3, 2 times more Vitamin B5, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Baked Potato Skin provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Hawaii Mountain Yam as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Baked Potato Skin:
- 14 ounces of Hawaii Mountain Yam have 1.7 times more Water than Baked Potato Skin.
- While 14 oz of Baked Potato Skin contain 1.3 times more Calcium, 7.4 times more Copper, 16 times more Iron, 3.6 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Raw Hawaii Mountain Yam.
- Both Raw Hawaii Mountain Yam as well as Baked Potato Skin lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Baked Potato Skin contain 3 times more Energy, 2.8 times more Carbohydrate, 3.2 times more Fiber and 3.2 times more Protein than Raw Hawaii Mountain Yam.
- Both Raw Hawaii Mountain Yam as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.