Comparing Nutrients in 500 calories Hawaii Mountain Yam VS Cassava

Weight per 500 calories

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

Raw Cassava has 2.4 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is above average in comparison to other foods. Hawaii Mountain Yam having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Hawaii Mountain Yam VS Cassava Nutrients Per 500 Kcal

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

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

• 500 calories of Hawaii Mountain Yam have 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 9.7 times more Vitamin B5, 4.9 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.6 times more Vitamin E than Cassava.
• While 500 kcal of Raw Cassava contain 3.3 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Cassava provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Hawaii Mountain Yam as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Hawaii Mountain Yam have 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 Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium and Zinc
• Both Raw Hawaii Mountain Yam as well as Raw Cassava lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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