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

Weight per 300 calories

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

Hawaii Mountain Yam has 5.2 times more energy per 100g than Red Leaf Lettuce. It has low energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Hawaii Mountain Yam VS Red Leaf Lettuce Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Red Leaf Lettuce contain 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.
• 300 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
• Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Red Leaf Lettuce contain 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.
• 300 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hawaii Mountain Yam have 1.4 times more Carbohydrate than Red Leaf Lettuce.
• While 300 kcal of Raw Red Leaf Lettuce contain 59.6 times more Omega 3, 8 times more Sugars, 1.9 times more Fiber and 5.1 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Red Leaf Lettuce offer comparable quantities of Energy per 300 calories.
• 300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 300 calories.