CALORIC DENSITY
Rice, white, glutinous, ckd
Yam, raw
0.97
1.18
20055
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 = 4g
Protein = 3g
Carbohydrates = 43g
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 4g 3g Carbohydrate 43g 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 = 1%
Choline = 6%
Vitamin A = 0%
Vitamin A = 2%
Vitamin C = 0%
Vitamin C = 39%
Vitamin E = 1%
Vitamin E = 5%
Vitamin K = 0%
Vitamin K = 5%
Choline 1% 6% Vitamin A 0% 2% Vitamin C 0% 39% Vitamin E 1% 5% Vitamin K 0% 5%
Yam have significantly more Vitamins C than rice. 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 = 4%
Vitamin B1 = 19%
Vitamin B2 = 2%
Vitamin B2 = 5%
Vitamin B3 = 5%
Vitamin B3 = 8%
Vitamin B5 = 9%
Vitamin B5 = 11%
Vitamin B6 = 5%
Vitamin B6 = 45%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 4% 19% Vitamin B2 2% 5% Vitamin B3 5% 8% Vitamin B5 9% 11% Vitamin B6 5% 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 = 1%
Sodium = 1%
Potassium = 1%
Potassium = 40%
Calcium = 1%
Calcium = 6%
Magnesium = 3%
Magnesium = 10%
Phosphorus = 3%
Phosphorus = 16%
Iron = 5%
Iron = 15%
Manganese = 23%
Manganese = 29%
Selenium = 26%
Selenium = 3%
Copper = 10%
Copper = 30%
Zinc = 9%
Zinc = 4%
Sodium 1% 1% Potasium 1% 40% Calcium 1% 6% Magnesium 3% 10% Phosphorus 3% 16% Iron 5% 15% Manganese 23% 29% Selenium 26% 3% Copper 10% 30% Zinc 9% 4%
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pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice 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