Comparing Nutrients in 500 calories BrazilnutsVS Steamed Hawaii Mountain Yam
Weight per 500 calories
Brazilnuts
76g
Steamed Hawaii Mountain Yam
610g
Brazilnuts have 8 times more energy per 100g than Steamed Hawaii Mountain Yam. It has very high energy density when compared to other foods. Steamed Hawaii Mountain Yam having average energy density.
Discover which food has more nutrients per 500 calories - Brazilnuts or Steamed Hawaii Mountain Yam?
Brazilnuts VS Steamed Hawaii Mountain Yam Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Brazilnuts or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 500 calories of Brazilnuts vs Steamed Hawaii Mountain Yam:
500 kcal of Steamed Hawaii Mountain Yam contain 21 times more Vitamin B5, 16.6 times more Vitamin B6 and 4.4 times more Vitamin B9 than Dried Brazilnuts.
Both Brazilnuts and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B1 per 500 calories.
500 calories of Brazilnuts have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
Both Dried Brazilnuts as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Brazilnuts vs Steamed Hawaii Mountain Yam:
500 calories of Brazilnuts have 2.5 times more Calcium, 1.7 times more Copper, 4.7 times more Magnesium, 2.3 times more Phosphorus, 265 times more Selenium and 1.6 times more Zinc than Steamed Hawaii Mountain Yam.
While 500 kcal of Steamed Hawaii Mountain Yam contain 1.4 times more Iron, 1.9 times more Manganese, 6 times more Potassium and 181.3 times more Water than Dried Brazilnuts.
500 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 500 calories:
500 calories of Brazilnuts have 104.4 times more Fat, 111.5 times more Saturated Fat and 101.1 times more Omega 6 than Steamed Hawaii Mountain Yam.
While 500 kcal of Steamed Hawaii Mountain Yam contain 13.7 times more Carbohydrate than Dried Brazilnuts.
Both Brazilnuts and Steamed Hawaii Mountain Yam offer comparable quantities of Energy and Protein per 500 calories.
500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
500 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6
Both Dried Brazilnuts as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 in 500 calories.