Nutrient Comparison: Hawaii Mountain Yam VS Dried Butternuts per 5 oz
Compare the macro and micronutrient content in 5 oz of Hawaii Mountain Yam versus 5 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Hawaii Mountain Yam vs Dried Butternuts:
- 5 oz of Dried Butternuts contain 3.8 times more Vitamin B1, 7.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Dried Butternuts provide similar amounts of Vitamin C per five ounces.
- 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Hawaii Mountain Yam as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Hawaii Mountain Yam vs Dried Butternuts:
- 5 ounces of Hawaii Mountain Yam have 24.4 times more Water than Dried Butternuts.
- While 5 oz of Dried Butternuts contain 2 times more Calcium, 4.1 times more Copper, 9.1 times more Iron, 19.8 times more Magnesium, 27.1 times more Manganese, 13.1 times more Phosphorus, 24.6 times more Selenium and 11.6 times more Zinc than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Dried Butternuts contain similar levels of Potassium per five ounces.
- 5 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Hawaii Mountain Yam have 1.4 times more Carbohydrate than Dried Butternuts.
- While 5 oz of Dried Butternuts contain 9.1 times more Energy, 569.8 times more Fat, 59.4 times more Saturated Fat, 1245.4 times more Omega 3, 887.6 times more Omega 6, 1.9 times more Fiber and 18.6 times more Protein than Raw Hawaii Mountain Yam.
- 5 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6