Comparing Nutrients in 1 kilogram Hawaii Mountain Yam VS Steamed Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	23% 670kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	154% 200g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	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	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	NA	38g per day for Men 19-50 years
Protein	24% 13.4g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	161% 2.1mg	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	30% 120μg	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	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	26% 260mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	143% 1.3mg	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	55% 4.4mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	123% 2.83mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	22% 814g	21% 771g	3700g per day for Men 19-50 years

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

• Raw Hawaii Mountain Yam has 1.4 times more Vitamin B2, 3.7 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Hawaii Mountain Yam as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Hawaii Mountain Yam has 3.3 times more Calcium than Steamed Hawaii Mountain Yam.
• While Steamed Hawaii Mountain Yam contains 1.3 times more Selenium than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Hawaii Mountain Yam contains 1.3 times more Protein than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Hawaii Mountain Yam as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.