Nutrient Comparison: Hawaii Mountain Yam VS Tomato Paste per 14 oz
Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Tomato Paste:
- 14 ounces of Hawaii Mountain Yam have 1.7 times more Vitamin B1 and 3 times more Vitamin B5 than Tomato Paste.
- While 14 oz of Canned Tomato Paste contain 8.1 times more Vitamin B2, 6.4 times more Vitamin B3, 8.4 times more Vitamin C, 20.5 times more Vitamin E and 8.1 times more Vitamin K than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Tomato Paste provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
- Both Raw Hawaii Mountain Yam as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Tomato Paste:
- 14 oz of Canned Tomato Paste contain 1.4 times more Calcium, 3.3 times more Copper, 6.8 times more Iron, 3.5 times more Magnesium, 2.4 times more Phosphorus, 2.4 times more Potassium, 7.6 times more Selenium, 4.5 times more Sodium and 2.3 times more Zinc than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Tomato Paste contain similar levels of Manganese per 14 ounces.
- 14 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Canned Tomato Paste contain 39.3 times more Sugars, 1.6 times more Fiber and 3.2 times more Protein than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- Both Raw Hawaii Mountain Yam as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.