Comparing Nutrients in 1 kilogram Steamed Hawaii Mountain Yam with Salt VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	28.3% 820kcal	108% 3140kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	86% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	528% 687g	130g per day for Men 19-50 years
Sugars	NA	562% 408g	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	561% 213g	38g per day for Men 19-50 years
Protein	31% 17.3g	320% 179g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	4292% 38630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	1000% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	923% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	463% 74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	98% 4.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	1710% 22.2mg	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	30% 120μg	573% 2290μg	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	21111% 19000mg	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	267% 40mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	952% 1142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	8% 80mg	134% 1340mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	1543% 14mg	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	53.8% 4.3mg	1300% 104mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	825% 19mg	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	57% 400mg	467% 3270mg	700mg per day for Men 19-50 years
Potassium	146% 4950mg	932% 31700mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	165% 2480mg	129% 1930mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	219% 24mg	11mg per day for Men 19-50 years
Water	21% 771g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Steamed Hawaii Mountain Yam with Salt vs Dried Red Sweet Peppers:

• Freeze-dried Red Sweet Peppers contain more Vitamin A, 14 times more Vitamin B1, 85.7 times more Vitamin B2, 56.9 times more Vitamin B3, 10.6 times more Vitamin B6, 19.1 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Freeze-dried Red Sweet Peppers have similar amounts of Vitamin B5 per 1 kg.
• Both Steamed Hawaii Mountain Yam with Salt as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Steamed Hawaii Mountain Yam with Salt vs Dried Red Sweet Peppers:

• Steamed Hawaii Mountain Yam with Salt has 1.3 times more Sodium and 38.6 times more Water than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 16.8 times more Calcium, 10.8 times more Copper, 24.2 times more Iron, 18.8 times more Magnesium, 6.7 times more Manganese, 8.2 times more Phosphorus, 6.4 times more Potassium, 4.1 times more Selenium and 7.5 times more Zinc than Steamed Hawaii Mountain Yam with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Freeze-dried Red Sweet Peppers contain 3.8 times more Energy, 37.5 times more Fat, 24.8 times more Saturated Fat, 24.2 times more Omega 3, 48.7 times more Omega 6, 3.4 times more Carbohydrate and 10.3 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.