Comparing Nutrients in 5 ounces Red Leaf Lettuce VS Hawaii Mountain Yam

Macros Ratio

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

Macro Nutrients

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.46% 3.2g	17.8% 23g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	0.61% 0.44g	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	0.55% 0.4g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.36% 1.28g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	59% 532μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	19.5% 0.25mg	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	12.8% 51μg	4.96% 20μg	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	5.83% 5.24mg	4.1% 3.7mg	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	1.4% 0.21mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	17.3% 0.16mg	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	21.3% 1.7mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	15% 0.34mg	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	5.67% 39.7mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Red Leaf Lettuce vs Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has 4.1 times more Vitamin B2, 2.6 times more Vitamin B9, 1.4 times more Vitamin C and 100.2 times more Vitamin K than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.4 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Red Leaf Lettuce vs Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has 1.3 times more Calcium, 2.7 times more Iron, 2.1 times more Selenium and 1.9 times more Sodium than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 3.9 times more Copper, 2.2 times more Potassium and 1.4 times more Zinc than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Hawaii Mountain Yam have similar amounts of Magnesium, Manganese, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Red Leaf Lettuce has 11.6 times more Omega 3 than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 5.2 times more Energy, 7.2 times more Carbohydrate and 2.8 times more Fiber than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Hawaii Mountain Yam have similar amounts of Protein per 5 oz.
• Both Raw Red Leaf Lettuce as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.