Comparing Nutrients in 500 calories Red Leaf Lettuce VS Steamed Hawaii Mountain Yam

Weight per 500 calories

• Red Leaf Lettuce: 3846g
• Steamed Hawaii Mountain Yam: 610g

Steamed Hawaii Mountain Yam has 6.3 times more energy per unit of mass than Raw Red Leaf Lettuce, which is average in comparison to other foods. Red Leaf Lettuce having very low energy density.

Which food has more nutrients per 500 calories - Red Leaf Lettuce or Steamed Hawaii Mountain Yam?

Macros Ratio

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

Macro Nutrients

	Red Leaf Lettuce	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	1.08% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	94% 122g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	15% 10.8g	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	% 7.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	NA	38g per day for Men 19-50 years
Protein	91% 51g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	1603% 14423μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	6.57% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	98% 1.27mg	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	346% 1385μg	18.3% 73μg	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	158% 142mg	0% 0mg	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	38.5% 5.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4497% 5396μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	127% 1269mg	4.88% 48.8mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	87.4% 0.79mg	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	577% 46mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	75% 1.73mg	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	154% 1077mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	212% 7192mg	88.8% 3018mg	3400mg per day for Men 19-50 years
Selenium	105% 57.7μg	9.98% 5.5μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	4.88% 73mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	99% 3678g	12.7% 470g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Leaf Lettuce vs Steamed Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has more Vitamin A, 4.7 times more Vitamin B1, 34.7 times more Vitamin B2, 15.6 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 18.9 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
• Both Raw Red Leaf Lettuce as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Leaf Lettuce vs Steamed Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has 26 times more Calcium, 1.4 times more Copper, 17.6 times more Iron, 7.6 times more Magnesium, 4.5 times more Manganese, 4.4 times more Phosphorus, 2.4 times more Potassium, 10.5 times more Selenium, 13.1 times more Sodium, 3.9 times more Zinc and 7.8 times more Water than Steamed Hawaii Mountain Yam.

Comparison of macro-nutrients per 500 calories:

• Raw Red Leaf Lettuce has 17.3 times more Fat, 85.2 times more Omega 3, 7.1 times more Omega 6 and 4.8 times more Protein than Steamed Hawaii Mountain Yam.
• While Steamed Hawaii Mountain Yam contains 1.4 times more Carbohydrate than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Steamed Hawaii Mountain Yam have similar amounts of Energy per 500 kcal.
• Both Raw Red Leaf Lettuce as well as Steamed Hawaii Mountain Yam have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.