Comparing Nutrients in 1 kilogram Hawaii Mountain Yam VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Hawaii Mountain Yam	Cassava	Recommended Dietary Allowance
Energy	23% 670kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	293% 381g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	23.4% 17g	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	65.8% 25g	47.4% 18g	38g per day for Men 19-50 years
Protein	24% 13.4g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Cassava	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	67.7% 0.88mg	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% 140μg	67.5% 270μg	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	29% 26mg	229% 206mg	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	14% 2.1mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Cassava	Recommended Dietary Allowance
Calcium	26% 260mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	111% 1mg	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	55% 4.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	167% 3.84mg	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	48.6% 340mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22% 814g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Hawaii Mountain Yam versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hawaii Mountain Yam vs Cassava:

• 1 kilogram of Hawaii Mountain Yam has 4 times more Vitamin B5 and 2 times more Vitamin B6 than Cassava.
• While 1 kg of Raw Cassava contains 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B9 and 7.9 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Cassava provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Hawaii Mountain Yam vs Cassava:

• 1 kilogram of Hawaii Mountain Yam has 1.6 times more Calcium, 1.6 times more Iron, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.8 times more Magnesium, 1.6 times more Manganese and 1.3 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Cassava contain similar levels of Copper per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Hawaii Mountain Yam as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hawaii Mountain Yam has 1.4 times more Fiber than Cassava.
• While 1 kg of Raw Cassava contains 2.4 times more Energy, 2.3 times more Carbohydrate and 5.5 times more Sugars than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Cassava offer comparable quantities of Protein per one kilogram.
• Both Raw Hawaii Mountain Yam as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.