Comparing Nutrients in 7 ounces Yam VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Yam	Dried Beechnuts	Recommended Dietary Allowance
Energy	8.07% 234kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	21.4% 8.14g	NA	38g per day for Men 19-50 years
Protein	5.42% 3.04g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Yam	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	104% 1.36mg	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	11.4% 45.6μg	56% 224μg	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	37.7% 34mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	148% 1.33mg	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	13.4% 1.07mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	116% 2.66mg	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	15.6% 109mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Yam VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Yam versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Yam vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 2.7 times more Vitamin B1, 11.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Yam.
• Both Yam and Dried Beechnuts provide similar amounts of Vitamin C per seven ounces.
• Both Raw Yam as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Yam vs Dried Beechnuts:

• 7 ounces of Yam have more Magnesium and more Phosphorus than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.8 times more Copper, 4.6 times more Iron, 3.4 times more Manganese, 4.2 times more Sodium and 1.5 times more Zinc than Raw Yam.
• Both Yam and Dried Beechnuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Yam as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 4.9 times more Energy, 294.1 times more Fat, 154.6 times more Saturated Fat, 141.7 times more Omega 3, 287.3 times more Omega 6 and 4.1 times more Protein than Raw Yam.
• Both Yam and Dried Beechnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Yam provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Yam VS Dried Beechnuts

What are the health benefits of Yam compared to Dried Beechnuts?

Yams are a good source of fiber, vitamin C, and potassium, which can support digestive health, immune function, and heart health. Dried beech nuts are high in healthy fats, protein, and antioxidants, which can provide energy, support muscle growth, and reduce inflammation. Both can be part of a healthy diet, but yams may offer more diverse nutrients for overall health.

Can I lose weight easier by eating more Yam or Dried Beechnuts?

Both yams and dried beech nuts can be part of a healthy diet for weight loss, as they are nutrient-dense and can help keep you full. However, yams are lower in calories and higher in fiber compared to dried beech nuts, making them a better choice for weight loss. Incorporating a variety of plant-based foods like yams, along with a balanced diet and regular physical activity, can help support weight loss goals.

Should I eat more Yam or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both yams and dried beech nuts are nutritious options, but dried beech nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as beans, lentils, tofu, tempeh, nuts, and seeds into your diet can help support muscle growth and recovery.

What is the environmental impact of producing Yam compared to Dried Beechnuts?

Yams have a lower environmental impact compared to dried beechnuts. Yams require less water, land, and resources to grow, making them a more sustainable option. Additionally, yams are typically grown in a way that is less harmful to the environment compared to the production of dried beechnuts.