Nutrient Comparison: Brazilnuts VS Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Brazilnuts vs Yam:
- 7 ounces of Brazilnuts have 5.5 times more Vitamin B1 and 16.1 times more Vitamin E than Yam.
- While 7 oz of Raw Yam contain 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 24.4 times more Vitamin C than Dried Brazilnuts.
- Both Brazilnuts and Yam provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
- 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
- Both Dried Brazilnuts 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 Brazilnuts vs Yam:
- 7 ounces of Brazilnuts have 9.4 times more Calcium, 9.8 times more Copper, 4.5 times more Iron, 17.9 times more Magnesium, 3.1 times more Manganese, 13.2 times more Phosphorus, 2738.6 times more Selenium and 16.9 times more Zinc than Yam.
- Both Brazilnuts 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 Brazilnuts have 5.6 times more Energy, 394.7 times more Fat, 436.1 times more Saturated Fat, 3 times more Omega 3, 380.7 times more Omega 6, 4.7 times more Sugars, 1.8 times more Fiber and 9.4 times more Protein than Yam.
- While 7 oz of Raw Yam contain 2.4 times more Carbohydrate than Dried Brazilnuts.
- 7 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6