Comparing Nutrients in 500 calories Cassava VS Hawaii Mountain Yam

Weight per 500 calories

• Cassava: 313g
• Hawaii Mountain Yam: 746g

Cassava has 2.4 times more energy per 100g than Hawaii Mountain Yam. It has above average energy density when compared to other foods. Raw Hawaii Mountain Yam having low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Hawaii Mountain Yam?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Cassava	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	3.26% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	94% 122g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	3.2% 2.3g	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	15% 5.63g	49% 18.7g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cassava	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	103% 1.34mg	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	21% 84.4μg	26% 104μg	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	71.5% 64.4mg	21.6% 19.4mg	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	3.96% 0.59mg	10.4% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	5% 50mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	91% 0.82mg	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	10.5% 0.84mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	21.3% 89.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	78.5% 1.8mg	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	12% 84.4mg	36.2% 254mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	92% 3119mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	9.5% 5.22μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	5.04% 187g	16.4% 608g	3700g per day for Men 19-50 years

Cassava VS Hawaii Mountain Yam Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Hawaii Mountain Yam?

Lets compare vitamin content per 500 calories of Cassava vs Hawaii Mountain Yam:

• 500 calories of Cassava have 3.3 times more Vitamin C than Hawaii Mountain Yam.
• While 500 kcal of Raw Hawaii Mountain Yam contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 9.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 2.6 times more Vitamin E than Raw Cassava.
• Both Cassava and Hawaii Mountain Yam provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Cassava as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Hawaii Mountain Yam:

• 500 kcal of Raw Hawaii Mountain Yam contain 3.9 times more Calcium, 2.6 times more Copper, 3.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 3.7 times more Potassium, 1.9 times more Zinc and 3.3 times more Water than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium and Zinc
• Both Raw Cassava as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Hawaii Mountain Yam contain 3.3 times more Fiber and 2.4 times more Protein than Raw Cassava.
• Both Cassava and Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.