Comparing Nutrients in 1 pound Blanched Almonds VS Yam

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Yam	5%	1%	94%

Macro Nutrients

	Blanched Almonds	Yam	Recommended Dietary Allowance
Energy	92% 2676kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	97% 126g	130g per day for Men 19-50 years
Sugars	29% 21g	3.13% 2.27g	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	0% 0g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	49% 18.6g	38g per day for Men 19-50 years
Protein	173% 97g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	102% 1.33mg	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	55.6% 222μg	26% 104μg	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	0% 0mg	86% 77.6mg	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	718% 108mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Yam	Recommended Dietary Allowance
Calcium	107% 1070mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	89.7% 0.81mg	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	186% 15mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	78.3% 1.8mg	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	312% 2182mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	109% 3701mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	8.53% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Yam per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Yam:

• 1 pound of Blanched Almonds has 1.7 times more Vitamin B1, 22.2 times more Vitamin B2, 6.3 times more Vitamin B3, 2.1 times more Vitamin B9 and 67.9 times more Vitamin E than Yam.
• While 1 lb of Raw Yam contains 2.5 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Yam provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin C
• Both Blanched Almonds as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Yam:

• 1 pound of Blanched Almonds has 13.9 times more Calcium, 5.8 times more Copper, 6.1 times more Iron, 12.8 times more Magnesium, 4.6 times more Manganese, 8.7 times more Phosphorus, 4.6 times more Selenium and 12.4 times more Zinc than Yam.
• Both Blanched Almonds and Yam contain similar levels of Potassium per one pound.
• 1 pound of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 5 times more Energy, 308.9 times more Fat, 106.8 times more Saturated Fat, 193.2 times more Omega 6, 9.3 times more Sugars, 2.4 times more Fiber and 14 times more Protein than Yam.
• While 1 lb of Raw Yam contains 1.5 times more Carbohydrate than Blanched Almonds.
• 1 pound of Yam provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Yam provide inadequate amounts of Omega 3 in one pound.