Nutrient Comparison: Cooked Ripe Red Tomatoes VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Yam:
- 14 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Vitamin A, 1.3 times more Vitamin C, 1.6 times more Vitamin E and 1.2 times more Vitamin K than Yam.
- While 14 oz of Raw Yam contain 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
- Both Cooked Ripe Red Tomatoes and Yam provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
- 14 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
- Both Cooked Ripe Red Tomatoes as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Yam:
- 14 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Iron and 1.4 times more Water than Yam.
- While 14 oz of Raw Yam contain 2.4 times more Copper, 2.3 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.
- 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
- Both Cooked Ripe Red Tomatoes as well as Raw Yam lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cooked Ripe Red Tomatoes have 5 times more Sugars than Yam.
- While 14 oz of Raw Yam contain 6.6 times more Energy, 7 times more Carbohydrate, 5.9 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
- 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
- Both Cooked Ripe Red Tomatoes as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.