Comparing Nutrients in 300 calories Hawaii Mountain YamVS Brazilnuts
Weight per 300 calories
Hawaii Mountain Yam
448g
Brazilnuts
45.5g
Dried Brazilnuts have 9.8 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.
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Brazilnuts?
Hawaii Mountain Yam VS Brazilnuts Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Brazilnuts?
Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Brazilnuts:
300 calories of Hawaii Mountain Yam have 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 16 times more Vitamin B3, 23.1 times more Vitamin B5, 17.4 times more Vitamin B6, 6.3 times more Vitamin B9 and 36.5 times more Vitamin C than Brazilnuts.
While 300 kcal of Dried Brazilnuts contain 2.7 times more Vitamin E than Raw Hawaii Mountain Yam.
300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
Both Raw Hawaii Mountain Yam as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Hawaii Mountain Yam vs Brazilnuts:
300 calories of Hawaii Mountain Yam have 1.6 times more Calcium, 1.8 times more Iron, 1.9 times more Manganese, 6.2 times more Potassium and 234.2 times more Water than Brazilnuts.
While 300 kcal of Dried Brazilnuts contain 1.6 times more Copper, 3.2 times more Magnesium, 2.2 times more Phosphorus, 278.4 times more Selenium and 1.5 times more Zinc than Raw Hawaii Mountain Yam.
300 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Hawaii Mountain Yam have 13.7 times more Carbohydrate and 3.3 times more Fiber than Brazilnuts.
While 300 kcal of Dried Brazilnuts contain 68.2 times more Fat, 74.6 times more Saturated Fat and 65.2 times more Omega 6 than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Brazilnuts offer comparable quantities of Energy and Protein per 300 calories.
300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 6
300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
Both Raw Hawaii Mountain Yam as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.