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Comparing Nutrients in 100 grams Hawaii Mountain YamVS Almonds

Macros Ratio

Protein Fat Carbs

Hawaii Mountain Yam
8%
1%
91%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

Hawaii Mountain Yamvs Almonds
2.3%67kcal
Energy
20%579kcal
67 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.1%0.1g
Fat
51.5%50g
0.1 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.069%0.022g
Saturated Fat
12%3.8g
0.022 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.44%0.007g
Omega 3
0.19%0.003g
0.007 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.22%0.038g
Omega 6
72.5%12.3g
0.038 gvs12.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.5%16.3g
Carbohydrate
16.6%21.6g
16.3 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.43%0.31g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.31 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.15%0.11g
≤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]
NA gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.95g
NA gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.58%2.5g
Fiber
33%12.5g
2.5 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.4%1.34g
Protein
37.8%21g
1.34 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Hawaii Mountain Yamvs Almonds
NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.5%0.1mg
Vitamin B1
17%0.21mg
Thiamine
0.1 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.46%0.019mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.019 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3%0.48mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
0.48 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.66%0.43mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.43 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.8%0.18mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.18 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.5%14μg
Vitamin B9
11%44μg
Folates and Folic Acid
14 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.9%2.6mg
Vitamin C
0%0mg
Ascorbic acid
2.6 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.4%0.21mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
0.21 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.17%1.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hawaii Mountain Yamvs Almonds
2.6%26mg
Calcium
27%269mg
26 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.2%0.11mg
Copper
115%1.03mg
0.11 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.5%0.44mg
Iron
46.4%3.7mg
0.44 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.86%12mg
Magnesium
64.3%270mg
12 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.5%0.24mg
Manganese
95%2.18mg
0.24 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.86%34mg
Phosphorus
68.7%481mg
34 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.3%418mg
Potassium
21.6%733mg
418 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.27%0.7μg
Selenium
7.45%4.1μg
0.7 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.87%13mg
Sodium
0.067%1mg
13 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.45%0.27mg
Zinc
28.4%3.12mg
0.27 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.2%81.4g
Water
0.12%4.4g
81.4 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs Almonds:
Comparing minerals per 100 grams for Hawaii Mountain Yam vs Almonds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g:

Hawaii Mountain YamVS Steamed Hawaii Mountain YamAlmondsVS Steamed Hawaii Mountain YamHawaii Mountain YamVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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