Comparing Nutrients in 500 calories Almonds VS Yam

Weight per 500 calories

• Almonds: 86.4g
• Yam: 424g

Almonds 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 500 calories - Almonds or Yam?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Yam	5%	1%	94%

Macro Nutrients

	Almonds	Yam	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	3.18% 0.051g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	91% 118g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	2.92% 2.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.13% 0.095g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	24.4% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	80.5% 72.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	9.9% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.12% 9.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Yam	Recommended Dietary Allowance
Calcium	23.2% 232mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	84% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40% 3.2mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	73% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	102% 3458mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	5.4% 2.97μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	9.24% 1mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	7.97% 295g	3700g per day for Men 19-50 years

Almonds VS Yam Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Yam?

Lets compare vitamin content per 500 calories of Almonds vs Yam:

• 500 calories of Almonds have 7.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 14.9 times more Vitamin E than Yam.
• While 500 kcal of Raw Yam contain 2.7 times more Vitamin B1, 3.3 times more Vitamin B5, 10.5 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Almonds.
• 500 calories of Almonds have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Yam have insufficient amounts of Vitamin E
• Both Almonds as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Almonds vs Yam:

• 500 calories of Almonds have 3.2 times more Calcium, 1.4 times more Iron, 2.6 times more Magnesium, 1.8 times more Phosphorus and 2.6 times more Zinc than Yam.
• While 500 kcal of Raw Yam contain 5.5 times more Potassium than Almonds.
• Both Almonds and Yam contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Yam lack sufficient amounts of Calcium and Zinc
• Both Almonds as well as Raw Yam lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 59.9 times more Fat, 20.9 times more Saturated Fat, 39.2 times more Omega 6 and 2.8 times more Protein than Yam.
• While 500 kcal of Raw Yam contain 6.3 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• Both Almonds and Yam offer comparable quantities of Energy per 500 calories.
• 500 calories of Yam provide inadequate amounts of Omega 6
• Both Almonds as well as Raw Yam provide inadequate amounts of Omega 3 in 500 calories.