Comparing Nutrients in 300 calories Dried BeechnutsVS Yam
Weight per 300 calories
Dried Beechnuts
52g
Yam
254g
Dried Beechnuts have 4.9 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 - Dried Beechnuts or Yam?
Discover which food has more nutrients per 300 calories - Dried Beechnuts or Yam?
Lets compare vitamin content per 300 calories of Dried Beechnuts vs Yam:
300 calories of Dried Beechnuts have 2.4 times more Vitamin B2 than Yam.
While 300 kcal of Raw Yam contain 1.8 times more Vitamin B1, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.4 times more Vitamin C than Dried Beechnuts.
Both Dried Beechnuts and Yam provide similar amounts of Vitamin B9 per 300 calories.
300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
Both Dried Beechnuts as well as Raw Yam have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Dried Beechnuts vs Yam:
300 kcal of Raw Yam contain 1.3 times more Copper, more Magnesium, 1.4 times more Manganese, more Phosphorus and 3.9 times more Potassium than Dried Beechnuts.
Both Dried Beechnuts and Yam contain similar levels of Iron per 300 calories.
300 calories of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
Both Dried Beechnuts as well as Raw Yam lack sufficient amounts of Calcium and Zinc in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Dried Beechnuts have 60.3 times more Fat, 31.7 times more Saturated Fat, 29 times more Omega 3 and 58.9 times more Omega 6 than Yam.
While 300 kcal of Raw Yam contain 4.1 times more Carbohydrate than Dried Beechnuts.
Both Dried Beechnuts and Yam offer comparable quantities of Energy per 300 calories.
300 calories of Dried Beechnuts provide inadequate amounts of Protein
300 calories of Yam provide inadequate amounts of Omega 3 and Omega 6