Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs Roasted Almonds:
Raw Hawaii Mountain Yam has 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 63 times more Vitamin B2, 7.6 times more Vitamin B3, 3.9 times more Vitamin B9 and 113.8 times more Vitamin E than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Hawaii Mountain Yam vs Roasted Almonds:
Raw Hawaii Mountain Yam has 33.8 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 10.3 times more Calcium, 10 times more Copper, 8.5 times more Iron, 23.3 times more Magnesium, 9.2 times more Manganese, 13.9 times more Phosphorus, 1.7 times more Potassium, 2.9 times more Selenium and 12.3 times more Zinc than Raw Hawaii Mountain Yam.
Comparison of macro-nutrients per 100 grams:
Dry Roasted Almonds contain 8.9 times more Energy, 525.4 times more Fat, 186 times more Saturated Fat, 340.7 times more Omega 6, 1.3 times more Carbohydrate, 15.7 times more Sugars, 4.4 times more Fiber and 15.6 times more Protein than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.