Comparing Nutrients in 500 calories Hawaii Mountain Yam VS Steamed Hawaii Mountain Yam

Weight per 500 calories

• Hawaii Mountain Yam: 746g
• Steamed Hawaii Mountain Yam: 610g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.26% 0.052g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	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	94% 122g	94% 122g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	49% 18.7g	NA	38g per day for Men 19-50 years
Protein	18% 10g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.57% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	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	26% 104μg	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	21.6% 19.4mg	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	10.4% 1.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	19.4% 194mg	4.88% 48.8mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	41% 3.3mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.6mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	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	36.2% 254mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	92% 3119mg	88.8% 3018mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.22μg	9.98% 5.5μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	4.88% 73mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	16.4% 608g	12.7% 470g	3700g per day for Men 19-50 years

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

• Raw Hawaii Mountain Yam has 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Hawaii Mountain Yam 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 Hawaii Mountain Yam vs Steamed Hawaii Mountain Yam:

• Raw Hawaii Mountain Yam has 4 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Sodium and 1.3 times more Water than Steamed Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Copper, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of macro-nutrients per 500 kcal
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Hawaii Mountain Yam as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.