Comparing Nutrients in 1 pound Steamed Hawaii Mountain Yam VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam	8%	1%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Steamed Hawaii Mountain Yam	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	13% 372kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	14% 7.85g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.46% 350g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Hawaii Mountain Yam versus 1 lb of Tomatoes in Juice 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 vs Tomatoes in Juice with Salt:

• 1 pound of Steamed Hawaii Mountain Yam has 4.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 6.7 times more Vitamin B1, 3.9 times more Vitamin B2, 5.5 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
• 1 pound of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Steamed Hawaii Mountain Yam as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Hawaii Mountain Yam vs Tomatoes in Juice with Salt:

• 1 pound of Steamed Hawaii Mountain Yam has 2.5 times more Copper, 4.2 times more Manganese, 2.4 times more Phosphorus, 2.6 times more Potassium and 2.7 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4.1 times more Calcium, 1.3 times more Iron and 9.6 times more Sodium than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Tomatoes in Juice with Salt contain similar levels of Magnesium and Water per one pound.
• 1 pound of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Steamed Hawaii Mountain Yam as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Hawaii Mountain Yam has 5.1 times more Energy, 5.8 times more Carbohydrate and 2.2 times more Protein than Tomatoes in Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Steamed Hawaii Mountain Yam as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.