Comparing Nutrients in 100 calories Steamed Hawaii Mountain Yam with Salt VS Stir-Fried Lentils Sprouts with Salt

Weight per 100 calories

• Steamed Hawaii Mountain Yam with Salt: 122g
• Stir-Fried Lentils Sprouts with Salt: 99g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam with Salt or Stir-Fried Lentils Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.098g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.46% 0.007g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	3.77% 2.1g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	7.43% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.25mg	12.5% 0.16mg	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	3.66% 14.6μg	16.6% 66.3μg	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	14% 12.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	0.98% 9.76mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	37% 0.33mg	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	6.55% 0.52mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	8.25% 34.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	21.6% 0.5mg	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	6.97% 48.8mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	17.8% 604mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.1% 0.59μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	2.54% 94g	1.84% 68g	3700g per day for Men 19-50 years

Steamed Hawaii Mountain Yam With Salt VS Stir-Fried Lentils Sprouts With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam with Salt or Stir-Fried Lentils Sprouts with Salt?

Lets compare vitamin content per 100 calories of Steamed Hawaii Mountain Yam with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 100 calories of Steamed Hawaii Mountain Yam with Salt have 1.6 times more Vitamin B6 than Stir-Fried Lentils Sprouts with Salt.
• While 100 kcal of Stir-Fried Sprouted Lentils with Salt contain 2.1 times more Vitamin B1, 5.2 times more Vitamin B2, 7.5 times more Vitamin B3, 4.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Steamed Hawaii Mountain Yam with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Steamed Hawaii Mountain Yam with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 100 calories of Steamed Hawaii Mountain Yam with Salt have 2.1 times more Potassium, 1.2 times more Sodium and 1.4 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 100 kcal of Stir-Fried Sprouted Lentils with Salt contain 2.1 times more Copper, 5.9 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus and 4.1 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Calcium and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Stir-Fried Sprouted Lentils with Salt contain 4.7 times more Omega 3 and 4.1 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Stir-Fried Lentils Sprouts with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3
• Both Steamed Hawaii Mountain Yam with Salt as well as Stir-Fried Sprouted Lentils with Salt provide inadequate amounts of Omega 6 in 100 calories.