Nutrient Comparison: Brazilnuts VS Hawaii Mountain Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Brazilnuts vs Hawaii Mountain Yam:
- 7 ounces of Brazilnuts have 6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B9 and 26.9 times more Vitamin E than Hawaii Mountain Yam.
- While 7 oz of Raw Hawaii Mountain Yam contain 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.7 times more Vitamin C than Dried Brazilnuts.
- 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
- 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin E
- Both Dried Brazilnuts as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.
Comparing minerals per 7 ounces for Brazilnuts vs Hawaii Mountain Yam:
- 7 ounces of Brazilnuts have 6.2 times more Calcium, 15.8 times more Copper, 5.5 times more Iron, 31.3 times more Magnesium, 5.1 times more Manganese, 21.3 times more Phosphorus, 1.6 times more Potassium, 2738.6 times more Selenium and 15 times more Zinc than Hawaii Mountain Yam.
- While 7 oz of Raw Hawaii Mountain Yam contain 23.8 times more Water than Dried Brazilnuts.
- 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Brazilnuts have 9.8 times more Energy, 671 times more Fat, 733.4 times more Saturated Fat, 5.1 times more Omega 3, 641.1 times more Omega 6, 7.5 times more Sugars, 3 times more Fiber and 10.7 times more Protein than Hawaii Mountain Yam.
- While 7 oz of Raw Hawaii Mountain Yam contain 1.4 times more Carbohydrate than Dried Brazilnuts.
- 7 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6