Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 300 calories Hawaii Mountain YamVS Almonds

Weight per 300 calories

Hawaii Mountain Yam
448g
Almonds
51.8g

Almonds have 8.6 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is very high in comparison to other foods. Hawaii Mountain Yam having low energy density.

Which food has more nutrients per 300 calories - Hawaii Mountain Yam or Almonds?

Macros Ratio

Protein Fat Carbs

Hawaii Mountain Yam
8%
1%
91%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.46%0.45g
Fat
26.7%26g
0.45 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.31%0.099g
Saturated Fat
6.16%1.97g
0.099 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
1.96%0.031g
Omega 3
0.097%0.002g
0.031 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1%0.17g
Omega 6
37.6%6.4g
0.17 gvs6.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
56%73g
Carbohydrate
8.6%11g
73 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
1.9%1.4g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
0.079%0.057g
≤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]
NA gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%0.088g
NA gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
29.5%11g
Fiber
17%6.48g
11 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
10.7%6g
Protein
19.6%11g
6 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
38%0.46mg
Vitamin B1
8.85%0.11mg
Thiamine
0.46 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
6.54%0.085mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.085 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
13.5%2.15mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
2.15 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
38.8%1.94mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
1.94 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
61.7%0.8mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.8 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
98%29.5μg
Biotin
NA μgvs29.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
15.7%62.7μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
62.7 μgvs22.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
13%11.6mg
Vitamin C
0%0mg
Ascorbic acid
11.6 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
6.27%0.94mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
0.94 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
5.22%6.27μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6.27 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

11.6%116mg
Calcium
14%139mg
116 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
54.7%0.49mg
Copper
59.4%0.53mg
0.49 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
24.6%1.97mg
Iron
24%1.92mg
1.97 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
12.8%53.7mg
Magnesium
33.3%140mg
53.7 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
47%1.1mg
Manganese
49%1.13mg
1.1 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
52%23.5μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs23.5 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
21.7%152mg
Phosphorus
35.6%249mg
152 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
55%1872mg
Potassium
11%380mg
1872 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
5.7%3.13μg
Selenium
3.86%2.12μg
3.13 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.9%58.2mg
Sodium
0.035%0.52mg
58.2 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
11%1.2mg
Zinc
14.7%1.6mg
1.2 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
9.86%365g
Water
0.062%2.3g
365 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Almonds:
Comparing minerals per 300 calories for Hawaii Mountain Yam vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: