Nutrient Comparison: Brazilnuts VS Steamed Hawaii Mountain Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Brazilnuts vs Steamed Hawaii Mountain Yam:
- 7 ounces of Brazilnuts have 7.2 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.8 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
- While 7 oz of Steamed Hawaii Mountain Yam contain 2.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Dried Brazilnuts.
- 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Dried Brazilnuts as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Brazilnuts vs Steamed Hawaii Mountain Yam:
- 7 ounces of Brazilnuts have 20 times more Calcium, 13.5 times more Copper, 5.7 times more Iron, 37.6 times more Magnesium, 4.3 times more Manganese, 18.1 times more Phosphorus, 1.3 times more Potassium, 2130 times more Selenium and 12.7 times more Zinc than Steamed Hawaii Mountain Yam.
- While 7 oz of Steamed Hawaii Mountain Yam contain 22.6 times more Water than Dried Brazilnuts.
- 7 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Brazilnuts have 8 times more Energy, 838.8 times more Fat, 896.3 times more Saturated Fat, 6 times more Omega 3, 812.1 times more Omega 6 and 8.3 times more Protein than Steamed Hawaii Mountain Yam.
- While 7 oz of Steamed Hawaii Mountain Yam contain 1.7 times more Carbohydrate than Dried Brazilnuts.
- 7 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6