Comparing Nutrients in 500 calories Hawaii Mountain YamVS Tomato Puree
Weight per 500 calories
Hawaii Mountain Yam
746g
Tomato Puree
1316g
Hawaii Mountain Yam has 1.8 times more energy per 100g than Tomato Puree. It has low energy density when compared to other foods. Canned Tomato Puree having low energy density.
Discover which food has more nutrients per 500 calories - Hawaii Mountain Yam or Tomato Puree?
Hawaii Mountain Yam VS Tomato Puree Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Hawaii Mountain Yam or Tomato Puree?
Lets compare vitamin content per 500 calories of Hawaii Mountain Yam vs Tomato Puree:
500 calories of Hawaii Mountain Yam have 2.3 times more Vitamin B1 than Tomato Puree.
While 500 kcal of Canned Tomato Puree contain 7.4 times more Vitamin B2, 5.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9, 7.2 times more Vitamin C, 16.5 times more Vitamin E and 4.3 times more Vitamin K than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Tomato Puree provide similar amounts of Vitamin B6 per 500 calories.
500 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
Both Raw Hawaii Mountain Yam as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Hawaii Mountain Yam vs Tomato Puree:
500 kcal of Canned Tomato Puree contain 4.6 times more Copper, 7.1 times more Iron, 3.4 times more Magnesium, 2.1 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, 3.8 times more Sodium, 2.4 times more Zinc and 1.9 times more Water than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Tomato Puree contain similar levels of Calcium and Manganese per 500 calories.
500 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 500 calories:
500 kcal of Canned Tomato Puree contain 27.5 times more Sugars, 1.3 times more Fiber and 2.2 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
Both Raw Hawaii Mountain Yam as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.