Nutrient Comparison: Blanched Almonds VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Blanched Almonds vs Yam:
- 14 ounces of Blanched Almonds have 1.7 times more Vitamin B1, 22.2 times more Vitamin B2, 6.3 times more Vitamin B3, 2.1 times more Vitamin B9 and 67.9 times more Vitamin E than Yam.
- While 14 oz of Raw Yam contain 2.5 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
- Both Blanched Almonds and Yam provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C
- Both Blanched Almonds as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Blanched Almonds vs Yam:
- 14 ounces of Blanched Almonds have 13.9 times more Calcium, 5.8 times more Copper, 6.1 times more Iron, 12.8 times more Magnesium, 4.6 times more Manganese, 8.7 times more Phosphorus, 4.6 times more Selenium and 12.4 times more Zinc than Yam.
- Both Blanched Almonds and Yam contain similar levels of Potassium per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Blanched Almonds have 5 times more Energy, 308.9 times more Fat, 106.8 times more Saturated Fat, 193.2 times more Omega 6, 9.3 times more Sugars, 2.4 times more Fiber and 14 times more Protein than Yam.
- While 14 oz of Raw Yam contain 1.5 times more Carbohydrate than Blanched Almonds.
- 14 ounces of Yam provide inadequate amounts of Omega 6
- Both Blanched Almonds as well as Raw Yam provide inadequate amounts of Omega 3 in 14 ounces.