Comparing Nutrients in 100 grams Almonds VS Yam

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Yam	5%	1%	94%

Macro Nutrients

	Almonds	Yam	Recommended Dietary Allowance
Energy	20% 579kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	21.4% 28g	130g per day for Men 19-50 years
Sugars	6% 4.35g	0.69% 0.5g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	37.8% 21g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Almonds	Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	5.75% 23μg	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	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Yam	Recommended Dietary Allowance
Calcium	27% 269mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	19.8% 0.18mg	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	46.4% 3.7mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	17.3% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.9% 69.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Yam per 100 g

Compare the macro and micronutrient content in 100 g of Almonds versus 100 g of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almonds vs Yam:

• 100 grams of Almonds have 1.8 times more Vitamin B1, 35.6 times more Vitamin B2, 6.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B9 and 73.2 times more Vitamin E than Yam.
• While 100 g of Raw Yam contain 2.1 times more Vitamin B6 and more Vitamin C than Almonds.
• 100 grams of Almonds have insufficient amounts of Vitamin C
• Both Almonds as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Almonds vs Yam:

• 100 grams of Almonds have 15.8 times more Calcium, 5.8 times more Copper, 6.9 times more Iron, 12.9 times more Magnesium, 5.5 times more Manganese, 8.7 times more Phosphorus, 5.9 times more Selenium and 13 times more Zinc than Yam.
• Both Almonds and Yam contain similar levels of Potassium per 100 grams.
• 100 grams of Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almonds have 4.9 times more Energy, 293.7 times more Fat, 102.8 times more Saturated Fat, 192.6 times more Omega 6, 8.7 times more Sugars, 3 times more Fiber and 13.8 times more Protein than Yam.
• While 100 g of Raw Yam contain 1.3 times more Carbohydrate than Almonds.
• 100 grams of Yam provide inadequate amounts of Omega 6
• Both Almonds as well as Raw Yam provide inadequate amounts of Omega 3 in 100 grams.