Nutrient Comparison: Hawaii Mountain Yam VS Baked Potato Skin per 5 oz
Compare the macro and micronutrient content in 5 oz of Hawaii Mountain Yam versus 5 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Hawaii Mountain Yam vs Baked Potato Skin:
- 5 oz of Baked Potato Skin contain 5.6 times more Vitamin B2, 6.4 times more Vitamin B3, 2 times more Vitamin B5, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Hawaii Mountain Yam.
- Both Hawaii Mountain Yam and Baked Potato Skin provide similar amounts of Vitamin B1 per five ounces.
- 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Hawaii Mountain Yam as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.
Comparing minerals per 5 ounces for Hawaii Mountain Yam vs Baked Potato Skin:
- 5 ounces of Hawaii Mountain Yam have 1.7 times more Water than Baked Potato Skin.
- While 5 oz of Baked Potato Skin contain 1.3 times more Calcium, 7.4 times more Copper, 16 times more Iron, 3.6 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Raw Hawaii Mountain Yam.
- Both Raw Hawaii Mountain Yam as well as Baked Potato Skin lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Baked Potato Skin contain 3 times more Energy, 2.8 times more Carbohydrate, 3.2 times more Fiber and 3.2 times more Protein than Raw Hawaii Mountain Yam.
- Both Raw Hawaii Mountain Yam as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.