Nutrient Comparison: Yam VS Brazilnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Yam versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Yam vs Brazilnuts:
- 14 ounces of Yam have 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 24.4 times more Vitamin C than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 5.5 times more Vitamin B1 and 16.1 times more Vitamin E than Raw Yam.
- Both Yam and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
- Both Raw Yam as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Yam vs Brazilnuts:
- 14 ounces of Yam have 1.2 times more Potassium than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 9.4 times more Calcium, 9.8 times more Copper, 4.5 times more Iron, 17.9 times more Magnesium, 3.1 times more Manganese, 13.2 times more Phosphorus, 2738.6 times more Selenium and 16.9 times more Zinc than Raw Yam.
- 14 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Yam have 2.4 times more Carbohydrate than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 5.6 times more Energy, 394.7 times more Fat, 436.1 times more Saturated Fat, 3 times more Omega 3, 380.7 times more Omega 6, 4.7 times more Sugars, 1.8 times more Fiber and 9.4 times more Protein than Raw Yam.
- 14 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6