Comparing Nutrients in 1 pound Steamed Hawaii Mountain Yam with Salt VS Stir-Fried Soybeans Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	13% 372kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	NA	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	9.55% 3.63g	38g per day for Men 19-50 years
Protein	14% 7.85g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	58.6% 0.76mg	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	13.6% 54.4μg	144% 576μg	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	60.5% 54.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	266% 2.4mg	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	24.4% 1.95mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	223% 5.14mg	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	26% 181mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	75% 1125mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	9.46% 350g	8.24% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Stir-Fried Soybeans Sprouts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Hawaii Mountain Yam with Salt versus 1 lb of Stir-Fried Soybeans Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Steamed Hawaii Mountain Yam with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 1 pound of Steamed Hawaii Mountain Yam with Salt has 1.2 times more Vitamin B6 than Stir-Fried Soybeans Sprouts with Salt.
• While 1 lb of Stir-Fried Sprouted Soybeans with Salt contains 4.9 times more Vitamin B1, 13.6 times more Vitamin B2, 8.5 times more Vitamin B3, 2.5 times more Vitamin B5, 10.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• 1 pound of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Steamed Hawaii Mountain Yam with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Hawaii Mountain Yam with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 1 lb of Stir-Fried Sprouted Soybeans with Salt contains 10.3 times more Calcium, 4.1 times more Copper, 9.6 times more Magnesium, 4 times more Manganese, 5.4 times more Phosphorus and 6.6 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Iron, Potassium and Sodium per one pound.
• 1 pound of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
• Both Steamed Hawaii Mountain Yam with Salt as well as Stir-Fried Sprouted Soybeans with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Hawaii Mountain Yam with Salt has 2.1 times more Carbohydrate than Stir-Fried Soybeans Sprouts with Salt.
• While 1 lb of Stir-Fried Sprouted Soybeans with Salt contains 1.5 times more Energy, 88.8 times more Fat and 7.6 times more Protein than Steamed Hawaii Mountain Yam with Salt.