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

Macros Ratio

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

Macro Nutrients

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.89% 0.15g	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	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	1.7% 1.23g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	165% 1488μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	54.6% 0.71mg	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	14% 55.6μg	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	11.5% 10.3mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	464% 557μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	13% 131mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	48.5% 0.44mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	41.8% 0.96mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	10.3% 380g	8.74% 323g	3700g per day for Men 19-50 years

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

• Raw Red Leaf Lettuce has 4.1 times more Vitamin B2, 2.6 times more Vitamin B9, 1.4 times more Vitamin C and 100.2 times more Vitamin K than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.4 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Raw 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 Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has 1.3 times more Calcium, 2.7 times more Iron, 2.1 times more Selenium and 1.9 times more Sodium than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 3.9 times more Copper, 2.2 times more Potassium and 1.4 times more Zinc than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Hawaii Mountain Yam have similar amounts of Magnesium, Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Leaf Lettuce has 11.6 times more Omega 3 than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 5.2 times more Energy, 7.2 times more Carbohydrate and 2.8 times more Fiber than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Hawaii Mountain Yam have similar amounts of Protein per 14 oz.
• Both Raw Red Leaf Lettuce as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.