CALORIC DENSITY
Rice noodles, cooked
Yam, raw
1.09
1.18
20134
11601
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 2g
Protein = 3g
Carbohydrates = 46g
Carbohydrates = 47g
Fat = 0g
Fat = 0g
Fiber = 2g
Fiber = 7g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 2g 3g Carbohydrate 46g 47g Fiber 2g 7g Fat 0g 0g Monounsat. Fat 0g 0g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 6%
Vitamin A = 0%
Vitamin A = 2%
Vitamin C = 0%
Vitamin C = 39%
Vitamin E = 0%
Vitamin E = 5%
Vitamin K = 0%
Vitamin K = 5%
Choline 0% 6% Vitamin A 0% 2% Vitamin C 0% 39% Vitamin E 0% 5% Vitamin K 0% 5%
Yam have significantly more Vitamins C than rice noodles. Yam are a good source of Vitamin C. Yam are a great source of Vitamin B6, Potassium.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 3%
Vitamin B1 = 19%
Vitamin B2 = 1%
Vitamin B2 = 5%
Vitamin B3 = 1%
Vitamin B3 = 8%
Vitamin B5 = 0%
Vitamin B5 = 11%
Vitamin B6 = 1%
Vitamin B6 = 45%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 3% 19% Vitamin B2 1% 5% Vitamin B3 1% 8% Vitamin B5 0% 11% Vitamin B6 1% 45% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 2%
Sodium = 1%
Potassium = 0%
Potassium = 40%
Calcium = 1%
Calcium = 6%
Magnesium = 2%
Magnesium = 10%
Phosphorus = 6%
Phosphorus = 16%
Iron = 4%
Iron = 15%
Manganese = 9%
Manganese = 29%
Selenium = 18%
Selenium = 3%
Copper = 7%
Copper = 30%
Zinc = 5%
Zinc = 4%
Sodium 2% 1% Potasium 0% 40% Calcium 1% 6% Magnesium 2% 10% Phosphorus 6% 16% Iron 4% 15% Manganese 9% 29% Selenium 18% 3% Copper 7% 30% Zinc 5% 4%
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