Comparing Nutrients in 300 calories Roasted AlmondsVS Yam
Weight per 300 calories
Roasted Almonds
50.2g
Yam
254g
Roasted Almonds have 5.1 times more energy per 100g than Yam. It has very high energy density when compared to other foods. Raw Yam having average energy density.
Discover which food has more nutrients per 300 calories - Roasted Almonds or Yam?
Discover which food has more nutrients per 300 calories - Roasted Almonds or Yam?
Lets compare vitamin content per 300 calories of Roasted Almonds vs Yam:
300 calories of Roasted Almonds have 7.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 13.5 times more Vitamin E than Yam.
While 300 kcal of Raw Yam contain 7.4 times more Vitamin B1, 5 times more Vitamin B5, 10.9 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
300 calories of Yam have insufficient amounts of Vitamin E
Both Dry Roasted Almonds as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Roasted Almonds vs Yam:
300 calories of Roasted Almonds have 3.1 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 1.7 times more Phosphorus and 2.7 times more Zinc than Yam.
While 300 kcal of Raw Yam contain 5.8 times more Potassium than Dry Roasted Almonds.
Both Roasted Almonds and Yam contain similar levels of Manganese per 300 calories.
300 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Dry Roasted Almonds as well as Raw Yam lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Roasted Almonds have 61 times more Fat, 21.8 times more Saturated Fat, 39.9 times more Omega 6 and 2.7 times more Protein than Yam.
While 300 kcal of Raw Yam contain 6.7 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Almonds.
Both Roasted Almonds and Yam offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 6
Both Dry Roasted Almonds as well as Raw Yam provide inadequate amounts of Omega 3 in 300 calories.