Nutrient Comparison: Baked Red Potatoes VS Hawaii Mountain Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Hawaii Mountain Yam:
- 14 ounces of Baked Red Potatoes have 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B9, 4.8 times more Vitamin C and 2 times more Vitamin K than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B5 than Baked Whole Red Potatoes.
- Both Baked Red Potatoes and Hawaii Mountain Yam provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
- Both Baked Whole Red Potatoes as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Baked Red Potatoes vs Hawaii Mountain Yam:
- 14 ounces of Baked Red Potatoes have 1.6 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 2.9 times more Calcium and 1.4 times more Manganese than Baked Whole Red Potatoes.
- Both Baked Red Potatoes and Hawaii Mountain Yam contain similar levels of Water per 14 ounces.
- 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Baked Red Potatoes have 1.3 times more Energy, 1.2 times more Carbohydrate and 1.7 times more Protein than Hawaii Mountain Yam.
- While 14 oz of Raw Hawaii Mountain Yam contain 1.4 times more Fiber than Baked Whole Red Potatoes.
- Both Baked Whole Red Potatoes as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.