Comparing Nutrients in 300 calories Hawaii Mountain Yam VS Boiled Lotus Root

Weight per 300 calories

• Hawaii Mountain Yam: 448g
• Boiled Lotus Root: 455g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Boiled Lotus Root?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Hawaii Mountain Yam	Boiled Lotus Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	1.14% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	56% 73g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	3.13% 2.27g	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	29.5% 11g	37% 14g	38g per day for Men 19-50 years
Protein	10.7% 6g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	8.52% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	76.2% 0.99mg	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	9.1% 36.4μg	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	138% 125mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	11.6% 116mg	12% 118mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	110% 0.99mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	43.5% 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	21.7% 152mg	50.6% 355mg	700mg per day for Men 19-50 years
Potassium	55% 1872mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	13.6% 205mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.86% 365g	10% 370g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS Boiled Lotus Root Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Boiled Lotus Root?

Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Boiled Lotus Root:

• 300 calories of Hawaii Mountain Yam have 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 20.7 times more Vitamin E than Boiled Lotus Root.
• While 300 kcal of Boiled and Drained Lotus Root contain 1.3 times more Vitamin B1 and 10.7 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Boiled Lotus Root provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Lotus Root have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Hawaii Mountain Yam vs Boiled Lotus Root:

• 300 kcal of Boiled and Drained Lotus Root contain 2 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus and 3.5 times more Sodium than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Boiled Lotus Root contain similar levels of Calcium, Manganese, Potassium, Zinc and Water per 300 calories.
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained Lotus Root lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Lotus Root contain 1.3 times more Fiber than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Boiled Lotus Root offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.