Comparing Nutrients in 14 ounces Hawaii Mountain Yam VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Hawaii Mountain Yam	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	9.17% 266kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	12.2% 16g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	24% 0.31mg	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	14% 55.6μg	13% 51.6μg	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	11.5% 10.3mg	101% 90mg	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	5.56% 0.83mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	33% 0.3mg	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	22% 1.75mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	18% 0.42mg	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	19.3% 135mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	8.74% 323g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Cooked Ripe Red Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Hawaii Mountain Yam versus 14 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Cooked Ripe Red Tomatoes:

• 14 ounces of Hawaii Mountain Yam have 2.8 times more Vitamin B1, 3.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While 14 oz of Cooked Ripe Red Tomatoes contain 8.8 times more Vitamin C, 2.7 times more Vitamin E and 2 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Hawaii Mountain Yam as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Cooked Ripe Red Tomatoes:

• 14 ounces of Hawaii Mountain Yam have 2.4 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 2.3 times more Manganese, 1.2 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While 14 oz of Cooked Ripe Red Tomatoes contain 1.5 times more Iron than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Cooked Ripe Red Tomatoes contain similar levels of Water per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Hawaii Mountain Yam as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hawaii Mountain Yam have 3.7 times more Energy, 4.1 times more Carbohydrate, 3.6 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• While 14 oz of Cooked Ripe Red Tomatoes contain 8 times more Sugars than Raw Hawaii Mountain Yam.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Hawaii Mountain Yam as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.