Comparing Nutrients in 300 calories Steamed Hawaii Mountain Yam VS Hawaii Mountain Yam

Weight per 300 calories

• Steamed Hawaii Mountain Yam: 366g
• Hawaii Mountain Yam: 448g

Steamed Hawaii Mountain Yam has 1.2 times more energy per 100g than Hawaii Mountain Yam. It has average energy density when compared to other foods. Raw Hawaii Mountain Yam having low energy density.

Which food has more nutrients per 300 calories - Steamed Hawaii Mountain Yam or Hawaii Mountain Yam?

Macros Ratio

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

Macro Nutrients

	Steamed Hawaii Mountain Yam	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	1.96% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	56.3% 73g	56% 73g	130g per day for Men 19-50 years
Sugars	NA	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	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	29.5% 11g	38g per day for Men 19-50 years
Protein	11.3% 6.33g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.94% 0.051mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.97% 0.48mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	38.8% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.76mg	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	11% 44μg	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	0% 0mg	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	NA	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.22% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	2.93% 29.3mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	19.7% 1.57mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	12.8% 53.7mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	21% 146mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	53.3% 1811mg	55% 1872mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	3.9% 58.2mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.63% 282g	9.86% 365g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Steamed Hawaii Mountain Yam vs Hawaii Mountain Yam:

• Raw Hawaii Mountain Yam contains 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Raw Hawaii Mountain Yam have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Steamed Hawaii Mountain Yam 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 Steamed Hawaii Mountain Yam vs Hawaii Mountain Yam:

• Raw Hawaii Mountain Yam contains 4 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Sodium and 1.3 times more Water than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Raw Hawaii Mountain Yam have similar amounts of Copper, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Steamed Hawaii Mountain Yam and Raw Hawaii Mountain Yam have similar amounts of macro-nutrients per 300 kcal
• Both Steamed Hawaii Mountain Yam and Raw Hawaii Mountain Yam have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Steamed Hawaii Mountain Yam as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.