Comparing Nutrients in 300 calories Red Leaf Lettuce VS Hawaii Mountain Yam

Weight per 300 calories

• Red Leaf Lettuce: 2308g
• Hawaii Mountain Yam: 448g

Raw Hawaii Mountain Yam has 5.2 times more energy per unit of mass than Raw Red Leaf Lettuce, which is low in comparison to other foods. Red Leaf Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Red Leaf Lettuce or Hawaii Mountain Yam?

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.08g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2% 0.65g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	1.96% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	56% 73g	130g per day for Men 19-50 years
Sugars	15.3% 11g	1.9% 1.4g	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	8.9% 6.46g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	54.7% 20.8g	29.5% 11g	38g per day for Men 19-50 years
Protein	55% 30.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	962% 8654μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	38.8% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	61.7% 0.8mg	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	208% 831μg	15.7% 62.7μg	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	95% 85.4mg	13% 11.6mg	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	23% 3.46mg	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2698% 3238μg	5.22% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	76% 762mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	54.7% 0.49mg	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	346% 27.7mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	12.8% 53.7mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	47% 1.1mg	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	92% 646mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	127% 4315mg	55% 1872mg	3400mg per day for Men 19-50 years
Selenium	63% 34.6μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	38.5% 577mg	3.9% 58.2mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	59.7% 2207g	9.86% 365g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red Leaf Lettuce vs Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has 3.2 times more Vitamin B1, 20.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 13.3 times more Vitamin B9, 7.3 times more Vitamin C, 3.7 times more Vitamin E and 516.5 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Raw Red Leaf Lettuce as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Leaf Lettuce vs Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has 6.5 times more Calcium, 1.3 times more Copper, 14.1 times more Iron, 5.2 times more Magnesium, 4.3 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium, 11 times more Selenium, 9.9 times more Sodium, 3.8 times more Zinc and 6.1 times more Water than Raw Hawaii Mountain Yam.

Comparison of macro-nutrients per 300 calories:

• Raw Red Leaf Lettuce has 11.3 times more Fat, 59.6 times more Omega 3, 4.6 times more Omega 6, 8 times more Sugars, 1.9 times more Fiber and 5.1 times more Protein than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.4 times more Carbohydrate than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Hawaii Mountain Yam have similar amounts of Energy per 300 kcal.
• Both Raw Red Leaf Lettuce as well as Raw Hawaii Mountain Yam have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.