Comparing Nutrients in 300 calories Hawaii Mountain Yam VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Hawaii Mountain Yam: 448g
• Canned Tomatoes with Green Chilies: 2000g

Hawaii Mountain Yam has 4.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Hawaii Mountain Yam	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	10.7% 6g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	158% 2.06mg	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	45% 180μg	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% 124mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	11.6% 116mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	200% 1.8mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	115% 2.64mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	55% 1872mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	9.86% 365g	51% 1885g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Vitamin B1, 4.5 times more Vitamin B2, 5.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 10.7 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Hawaii Mountain Yam vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 3.4 times more Calcium, 3.7 times more Copper, 2.6 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Selenium, 137.8 times more Sodium, 2.2 times more Zinc and 5.2 times more Water than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Tomatoes with Green Chilies contain similar levels of Potassium 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 with Green Chilies contain 2.3 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Hawaii Mountain Yam as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.