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

Weight per 500 calories

• Hawaii Mountain Yam: 746g
• Red Leaf Lettuce: 3846g

Hawaii Mountain Yam has 5.2 times more energy per 100g than Red Leaf Lettuce. It has low energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	3.26% 0.052g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	67% 87g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	25.5% 18.5g	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	15% 10.8g	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	% 7.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	49% 18.7g	91% 34.6g	38g per day for Men 19-50 years
Protein	18% 10g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	NA	1603% 14423μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	228% 2.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	296% 3.85mg	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	346% 1385μg	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	158% 142mg	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	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	4497% 5396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	19.4% 194mg	127% 1269mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	120% 1.08mg	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	577% 46mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.6mg	110% 462mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	339% 7.8mg	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	36.2% 254mg	154% 1077mg	700mg per day for Men 19-50 years
Potassium	92% 3119mg	212% 7192mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.22μg	105% 57.7μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	16.4% 608g	99% 3678g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS Red Leaf Lettuce Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Red Leaf Lettuce contain 3.2 times more Vitamin B1, 20.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 13.3 times more Vitamin B9, 7.3 times more Vitamin C, 3.7 times more Vitamin E and 516.5 times more Vitamin K than Raw Hawaii Mountain Yam.
• 500 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
• Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Red Leaf Lettuce contain 6.5 times more Calcium, 1.3 times more Copper, 14.1 times more Iron, 5.2 times more Magnesium, 4.3 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium, 11 times more Selenium, 9.9 times more Sodium, 3.8 times more Zinc and 6.1 times more Water than Raw Hawaii Mountain Yam.
• 500 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hawaii Mountain Yam have 1.4 times more Carbohydrate than Red Leaf Lettuce.
• While 500 kcal of Raw Red Leaf Lettuce contain 59.6 times more Omega 3, 8 times more Sugars, 1.9 times more Fiber and 5.1 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Red Leaf Lettuce offer comparable quantities of Energy per 500 calories.
• 500 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 500 calories.