Comparing Nutrients in 300 calories Steamed Hawaii Mountain Yam with Salt VS Dried Red Sweet Peppers

Weight per 300 calories

• Steamed Hawaii Mountain Yam with Salt: 366g
• Dried Red Sweet Peppers: 96g

Freeze-dried Red Sweet Peppers have 3.8 times more energy per unit of mass than Steamed Hawaii Mountain Yam with Salt, which is high in comparison to other foods. Steamed Hawaii Mountain Yam with Salt having average energy density.

Which food has more nutrients per 300 calories - Steamed Hawaii Mountain Yam with Salt or Dried Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	8.2% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	NA	53.7% 39g	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	53.6% 20.4g	38g per day for Men 19-50 years
Protein	11.3% 6.33g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	410% 3691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.94% 0.051mg	88% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.97% 0.48mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	9.32% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.76mg	163% 2.12mg	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	11% 44μg	54.7% 219μg	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	2017% 1815mg	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	25.5% 3.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	2.93% 29.3mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	147% 1.33mg	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	19.7% 1.57mg	124% 9.94mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	42.8% 180mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	79% 1.8mg	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	21% 146mg	44.6% 312mg	700mg per day for Men 19-50 years
Potassium	53.3% 1811mg	89% 3029mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	6.43% 3.54μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	12.3% 184mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	7.63% 282g	0.052% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Steamed Hawaii Mountain Yam with Salt vs Dried Red Sweet Peppers:

• Steamed Hawaii Mountain Yam with Salt has 3.8 times more Vitamin B5 than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain more Vitamin A, 3.6 times more Vitamin B1, 22.4 times more Vitamin B2, 14.9 times more Vitamin B3, 2.8 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Steamed Hawaii Mountain Yam with Salt vs Dried Red Sweet Peppers:

• Steamed Hawaii Mountain Yam with Salt has 4.9 times more Sodium and 147.7 times more Water than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 4.4 times more Calcium, 2.8 times more Copper, 6.3 times more Iron, 4.9 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Freeze-dried Red Sweet Peppers have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Freeze-dried Red Sweet Peppers contain 6.3 times more Omega 3, 12.7 times more Omega 6 and 2.7 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Freeze-dried Red Sweet Peppers have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Steamed Hawaii Mountain Yam with Salt as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.