Nutrient Comparison: Almonds VS Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Almonds vs Yam:
- 7 ounces of Almonds have 1.8 times more Vitamin B1, 35.6 times more Vitamin B2, 6.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B9 and 73.2 times more Vitamin E than Yam.
- While 7 oz of Raw Yam contain 2.1 times more Vitamin B6 and more Vitamin C than Almonds.
- 7 ounces of Almonds have insufficient amounts of Vitamin C
- Both Almonds as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.
Comparing minerals per 7 ounces for Almonds vs Yam:
- 7 ounces of Almonds have 15.8 times more Calcium, 5.8 times more Copper, 6.9 times more Iron, 12.9 times more Magnesium, 5.5 times more Manganese, 8.7 times more Phosphorus, 5.9 times more Selenium and 13 times more Zinc than Yam.
- Both Almonds and Yam contain similar levels of Potassium per seven ounces.
- 7 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Almonds have 4.9 times more Energy, 293.7 times more Fat, 102.8 times more Saturated Fat, 192.6 times more Omega 6, 8.7 times more Sugars, 3 times more Fiber and 13.8 times more Protein than Yam.
- While 7 oz of Raw Yam contain 1.3 times more Carbohydrate than Almonds.
- 7 ounces of Yam provide inadequate amounts of Omega 6
- Both Almonds as well as Raw Yam provide inadequate amounts of Omega 3 in seven ounces.