Comparing Nutrients in 5 ounces Cooked Yam, Boiled, Drained, Or Baked VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Blanched Almonds	Recommended Dietary Allowance
Energy	5.67% 164kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	9.05% 6.56g	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	NA	0% 0g	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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	37% 14g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	17.4% 69.5μg	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	19% 17mg	0% 0mg	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	3.2% 0.48mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked	Blanched Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	162% 1.46mg	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	9.2% 0.74mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.92% 69.5mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	28% 950mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.7% 99g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Yam, Boiled, Drained, Or Baked vs Blanched Almonds:

• Cooked Yam, Boiled, Drained, Or Baked no Salt has 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2 times more Vitamin B1, 25.4 times more Vitamin B2, 6.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 69.9 times more Vitamin E than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Blanched Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Yam, Boiled, Drained, Or Baked vs Blanched Almonds:

• Cooked Yam, Boiled, Drained, Or Baked no Salt has 15.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 16.9 times more Calcium, 6.8 times more Copper, 6.3 times more Iron, 14.9 times more Magnesium, 4.9 times more Manganese, 9.8 times more Phosphorus, 4.6 times more Selenium, 2.4 times more Sodium and 14.9 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Blanched Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Energy, 375.1 times more Fat, 136.3 times more Saturated Fat, 247.3 times more Omega 6, 9.4 times more Sugars, 2.5 times more Fiber and 14.4 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.