Comparing Nutrients in 300 calories Hawaii Mountain Yam VS Tomatoes in Juice with Salt

Weight per 300 calories

• Hawaii Mountain Yam: 448g
• Tomatoes in Juice with Salt: 1875g

Hawaii Mountain Yam has 4.2 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Hawaii Mountain Yam	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	50% 65g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29.5% 11g	94% 35.6g	38g per day for Men 19-50 years
Protein	10.7% 6g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	160% 2.1mg	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	37.5% 150μg	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	263% 236mg	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	11.6% 116mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	55.4% 1.28mg	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	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	55% 1872mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	9.86% 365g	48% 1777g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS Tomatoes In Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Tomatoes in Juice with Salt?

Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Tomatoes in Juice with Salt:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 23.6 times more Vitamin B1, 12.1 times more Vitamin B2, 6.2 times more Vitamin B3, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9, 20.3 times more Vitamin C, 11.8 times more Vitamin E and 7.8 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Tomatoes in Juice with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
• Both Raw Hawaii Mountain Yam as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Hawaii Mountain Yam vs Tomatoes in Juice with Salt:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.3 times more Calcium, 2 times more Copper, 5.4 times more Iron, 3.5 times more Magnesium, 2.1 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium, 37 times more Sodium, 1.9 times more Zinc and 4.9 times more Water than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Tomatoes in Juice with Salt contain similar levels of Manganese per 300 calories.
• 300 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.7 times more Omega 6, 34.4 times more Sugars, 3.2 times more Fiber and 2.5 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 6
• Both Raw Hawaii Mountain Yam as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 300 calories.