Comparing Nutrients in 14 ounces Red Leaf Lettuce VS Steamed Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Red Leaf Lettuce	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.97g	61% 79.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.53% 1.1g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	9.43% 5.28g	12.3% 6.87g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	165% 1488μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	64% 0.83mg	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	35.7% 143μg	12% 47.6μg	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	16.3% 14.7mg	0% 0mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	464% 557μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	13% 131mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	57% 0.51mg	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	59.5% 4.76mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	49% 1.12mg	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	16% 111mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	57.8% 1965mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.3% 380g	8.27% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red Leaf Lettuce vs Steamed Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has more Vitamin A, 5.5 times more Vitamin B2, 2.5 times more Vitamin B3, 3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
• While Steamed Hawaii Mountain Yam contains 1.3 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Leaf Lettuce vs Steamed Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has 4.1 times more Calcium, 2.8 times more Iron, 1.7 times more Selenium, 2.1 times more Sodium and 1.2 times more Water than Steamed Hawaii Mountain Yam.
• While Steamed Hawaii Mountain Yam contains 4.6 times more Copper, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Steamed Hawaii Mountain Yam have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Leaf Lettuce has 13.5 times more Omega 3 than Steamed Hawaii Mountain Yam.
• While Steamed Hawaii Mountain Yam contains 6.3 times more Energy, 8.8 times more Carbohydrate and 1.3 times more Protein than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.