Comparing Nutrients in 300 calories YamVS Brazilnuts
Weight per 300 calories
Yam
254g
Brazilnuts
45.5g
Dried Brazilnuts have 5.6 times more energy per unit of mass than Raw Yam, which is very high in comparison to other foods. Yam having average energy density.
Discover which food has more nutrients per 300 calories - Yam or Brazilnuts?
Discover which food has more nutrients per 300 calories - Yam or Brazilnuts?
Lets compare vitamin content per 300 calories of Yam vs Brazilnuts:
300 calories of Yam have 5.1 times more Vitamin B2, 10.5 times more Vitamin B3, 9.5 times more Vitamin B5, 16.2 times more Vitamin B6, 5.8 times more Vitamin B9 and 136.4 times more Vitamin C than Brazilnuts.
While 300 kcal of Dried Brazilnuts contain 2.9 times more Vitamin E than Raw Yam.
Both Yam and Brazilnuts provide similar amounts of Vitamin B1 per 300 calories.
300 calories of Yam have insufficient amounts of Vitamin E
300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
Both Raw Yam as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Yam vs Brazilnuts:
300 calories of Yam have 1.2 times more Iron, 1.8 times more Manganese and 6.9 times more Potassium than Brazilnuts.
While 300 kcal of Dried Brazilnuts contain 1.7 times more Calcium, 1.8 times more Copper, 3.2 times more Magnesium, 2.4 times more Phosphorus, 490.4 times more Selenium and 3 times more Zinc than Raw Yam.
300 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Yam have 13.3 times more Carbohydrate and 3.1 times more Fiber than Brazilnuts.
While 300 kcal of Dried Brazilnuts contain 70.7 times more Fat, 78.1 times more Saturated Fat, 68.2 times more Omega 6 and 1.7 times more Protein than Raw Yam.
Both Yam and Brazilnuts offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 6
300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
Both Raw Yam as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.