Comparing Nutrients in 7 ounces Hawaii Mountain Yam VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Hawaii Mountain Yam	Potato Skin	Recommended Dietary Allowance
Energy	4.6% 133kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	19% 24.7g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	36.5% 0.47mg	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	6.95% 27.8μg	8.43% 33.7μg	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	5.73% 5.16mg	25% 22.6mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Potato Skin	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	93% 0.84mg	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	11% 0.87mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	52% 1.2mg	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	9.64% 67.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.37% 162g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Hawaii Mountain Yam versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Hawaii Mountain Yam vs Potato Skin:

• 7 ounces of Hawaii Mountain Yam have 4.9 times more Vitamin B1 and 1.4 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.4 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Hawaii Mountain Yam as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hawaii Mountain Yam vs Potato Skin:

• 7 oz of Raw Potato Skin contain 3.8 times more Copper, 7.4 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese and 1.3 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Potato Skin contain similar levels of Calcium, Phosphorus, Potassium and Water per seven ounces.
• Both Raw Hawaii Mountain Yam as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hawaii Mountain Yam have 1.3 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Potato Skin offer comparable quantities of Fiber per seven ounces.
• Both Raw Hawaii Mountain Yam as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Hawaii Mountain Yam VS Potato Skin

What are the health benefits of Hawaii Mountain Yam compared to Potato Skin?

Hawaii Mountain Yam, also known as 'Ube', is a good source of fiber, vitamins, and minerals such as vitamin C, potassium, and manganese. It is also rich in antioxidants which can help reduce inflammation and improve heart health. On the other hand, Potato skin is a good source of fiber, potassium, and vitamin C, but it may not be as nutrient-dense as Hawaii Mountain Yam. Both can be part of a healthy diet, but Hawaii Mountain Yam may offer slightly more health benefits due to its higher nutrient content.

Can I lose weight easier by eating more Hawaii Mountain Yam or Potato Skin?

Both Hawaii Mountain Yam and Potato Skin can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, Hawaii Mountain Yam is lower in calories and higher in fiber compared to Potato Skin, making it a better choice for weight loss. Additionally, Hawaii Mountain Yam is a good source of vitamins and minerals, which can support overall health and well-being during weight loss.

Should I eat more Hawaii Mountain Yam or more Potato Skin to gain more muscles while training consistently?

Both Hawaii Mountain Yam and Potato Skin can be beneficial for muscle gain due to their carbohydrate content, which provides energy for workouts. However, Hawaii Mountain Yam is a better choice as it is a complex carbohydrate that provides sustained energy and contains more nutrients like fiber, vitamins, and minerals compared to Potato Skin. Additionally, Hawaii Mountain Yam has a lower glycemic index, which can help regulate blood sugar levels and support muscle recovery. Incorporating a variety of nutrient-dense plant foods along with a balanced protein intake is key for muscle growth and overall health.

What is the environmental impact of producing Hawaii Mountain Yam compared to Potato Skin?

Hawaii Mountain Yam production typically has a lower environmental impact compared to Potato Skin production. Yam cultivation requires less water, pesticides, and fertilizers, making it a more sustainable option. Additionally, yams are usually grown in tropical regions where they can thrive without the need for extensive resources. Potato skins, on the other hand, are often associated with higher water usage, pesticide use, and land degradation. Choosing Hawaii Mountain Yam over Potato Skin can help reduce the environmental footprint of your food choices.