Nutrient Comparison: Yam VS Dried Butternuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Yam versus 14 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Yam vs Dried Butternuts:
- 14 ounces of Yam have 5.3 times more Vitamin C than Dried Butternuts.
- While 14 oz of Dried Butternuts contain 3.4 times more Vitamin B1, 4.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Yam.
- Both Raw Yam as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Yam vs Dried Butternuts:
- 14 ounces of Yam have 1.9 times more Potassium than Dried Butternuts.
- While 14 oz of Dried Butternuts contain 3.1 times more Calcium, 2.5 times more Copper, 7.4 times more Iron, 11.3 times more Magnesium, 16.5 times more Manganese, 8.1 times more Phosphorus, 24.6 times more Selenium and 13 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 2.3 times more Carbohydrate than Dried Butternuts.
- While 14 oz of Dried Butternuts contain 5.2 times more Energy, 335.2 times more Fat, 35.3 times more Saturated Fat, 726.5 times more Omega 3, 527 times more Omega 6 and 16.3 times more Protein than Raw Yam.
- Both Yam and Dried Butternuts offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6