Comparing Nutrients in 1 kilogram Hawaii Mountain Yam VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Hawaii Mountain Yam	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23% 670kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	132% 42g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	136% 177g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	62.8% 45.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	65.8% 25g	276% 105g	38g per day for Men 19-50 years
Protein	24% 13.4g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	26% 260mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	1061% 9.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55% 4.4mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	1070% 24.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.6% 340mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	22% 814g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Hawaii Mountain Yam versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hawaii Mountain Yam vs Oil Roasted Almonds:

• 1 kilogram of Hawaii Mountain Yam has 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 41.1 times more Vitamin B2, 7.6 times more Vitamin B3, 1.9 times more Vitamin B9 and 123.7 times more Vitamin E than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Hawaii Mountain Yam as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Hawaii Mountain Yam vs Oil Roasted Almonds:

• 1 kilogram of Hawaii Mountain Yam has 29.1 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 11.2 times more Calcium, 8.7 times more Copper, 8.4 times more Iron, 22.8 times more Magnesium, 10.2 times more Manganese, 13.7 times more Phosphorus, 1.7 times more Potassium, 5.9 times more Selenium and 11.4 times more Zinc than Raw Hawaii Mountain Yam.
• 1 kilogram of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 9.1 times more Energy, 551.7 times more Fat, 191.3 times more Saturated Fat, 355.8 times more Omega 6, 14.7 times more Sugars, 4.2 times more Fiber and 15.8 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Oil Roasted Almonds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Hawaii Mountain Yam provide inadequate amounts of Omega 6
• Both Raw Hawaii Mountain Yam as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.