Comparing Nutrients in 100 grams Oil Roasted Almonds VS Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Oil Roasted Almonds	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	21% 607kcal	2.3% 67kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	0.43% 0.31g	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% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	38% 21.2g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	13.8% 0.18mg	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	6.75% 27μg	3.5% 14μg	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	2.9% 2.6mg	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	173% 26mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	29% 291mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	12.2% 0.11mg	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% 3.68mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	10.5% 0.24mg	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	66.6% 466mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	12.3% 418mg	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	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.2% 81.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Hawaii Mountain Yam per 100 g

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

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Hawaii Mountain Yam:

• 100 grams of Oil Roasted Almonds have 41.1 times more Vitamin B2, 7.6 times more Vitamin B3, 1.9 times more Vitamin B9 and 123.7 times more Vitamin E than Hawaii Mountain Yam.
• While 100 g of Raw Hawaii Mountain Yam contain 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Hawaii Mountain Yam provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 100 grams of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted Almonds as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Hawaii Mountain Yam:

• 100 grams of Oil Roasted Almonds have 11.2 times more Calcium, 8.7 times more Copper, 8.4 times more Iron, 22.8 times more Magnesium, 10.2 times more Manganese, 13.7 times more Phosphorus, 1.7 times more Potassium, 5.9 times more Selenium and 11.4 times more Zinc than Hawaii Mountain Yam.
• While 100 g of Raw Hawaii Mountain Yam contain 29.1 times more Water than Oil Roasted Almonds.
• 100 grams of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 9.1 times more Energy, 551.7 times more Fat, 191.3 times more Saturated Fat, 355.8 times more Omega 6, 14.7 times more Sugars, 4.2 times more Fiber and 15.8 times more Protein than Hawaii Mountain Yam.
• Both Oil Roasted Almonds and Hawaii Mountain Yam offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Hawaii Mountain Yam provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 in 100 grams.