Steamed Hawaii Mountain Yam VS Baked Red Potatoes Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Steamed Hawaii Mountain Yam or Baked Red Potatoes?
Lets compare vitamin content per 500 calories of Steamed Hawaii Mountain Yam vs Baked Red Potatoes:
- 500 calories of Steamed Hawaii Mountain Yam have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B5 than Baked Red Potatoes.
- While 500 kcal of Baked Whole Red Potatoes contain 3.4 times more Vitamin B2, 11.6 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Baked Red Potatoes provide similar amounts of Vitamin B6 per 500 calories.
- 500 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
- Both Steamed Hawaii Mountain Yam as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Steamed Hawaii Mountain Yam vs Baked Red Potatoes:
- 500 calories of Steamed Hawaii Mountain Yam have 1.7 times more Manganese than Baked Red Potatoes.
- While 500 kcal of Baked Whole Red Potatoes contain 1.3 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium and 1.7 times more Phosphorus than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Baked Red Potatoes contain similar levels of Potassium, Zinc and Water per 500 calories.
- Both Steamed Hawaii Mountain Yam as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 500 calories.
Comparison of macro-nutrients per 500 calories:
- 500 kcal of Baked Whole Red Potatoes contain 1.3 times more Protein than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
- Both Steamed Hawaii Mountain Yam as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.