Nutrient Comparison: Yam VS Tomato Juice with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Yam versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Yam vs Tomato Juice with Salt:
- 14 ounces of Yam have 4.2 times more Vitamin B6 than Tomato Juice with Salt.
- While 14 oz of Canned Tomato Juice with Salt contain 3.3 times more Vitamin A, 2.4 times more Vitamin B2 and 4.1 times more Vitamin C than Raw Yam.
- Both Yam and Tomato Juice with Salt provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 14 ounces.
- 14 ounces of Yam have insufficient amounts of Vitamin A
- Both Raw Yam as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Yam vs Tomato Juice with Salt:
- 14 ounces of Yam have 4.2 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 5.8 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium and 2.2 times more Zinc than Tomato Juice with Salt.
- While 14 oz of Canned Tomato Juice with Salt contain 28.1 times more Sodium and 1.4 times more Water than Raw Yam.
- 14 ounces of Tomato Juice with Salt lack sufficient amounts of Zinc
- Both Raw Yam as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Yam have 6.9 times more Energy, 7.9 times more Carbohydrate, 10.3 times more Fiber and 1.8 times more Protein than Tomato Juice with Salt.
- While 14 oz of Canned Tomato Juice with Salt contain 5.2 times more Sugars than Raw Yam.
- 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
- Both Raw Yam as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.