Comparing Nutrients in 5 ounces Steamed Hawaii Mountain Yam with Salt VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	4% 116kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	75% 97g	130g per day for Men 19-50 years
Sugars	NA	79.7% 57.8g	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	NA	79.5% 30g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	608% 5476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.15% 0.18mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	242% 3.15mg	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	4.25% 17μg	81% 325μg	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	0% 0mg	2992% 2693mg	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	NA	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	219% 1.97mg	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	7.6% 0.61mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	117% 2.7mg	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	8.1% 56.7mg	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	20.6% 702mg	132% 4493mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	23.4% 352mg	18.2% 274mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.96% 109g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Steamed Hawaii Mountain Yam with Salt vs Dried Red Sweet Peppers:

• Freeze-dried Red Sweet Peppers contain more Vitamin A, 14 times more Vitamin B1, 85.7 times more Vitamin B2, 56.9 times more Vitamin B3, 10.6 times more Vitamin B6, 19.1 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Freeze-dried Red Sweet Peppers have similar amounts of Vitamin B5 per 5 oz.
• Both Steamed Hawaii Mountain Yam with Salt as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Steamed Hawaii Mountain Yam with Salt vs Dried Red Sweet Peppers:

• Steamed Hawaii Mountain Yam with Salt has 1.3 times more Sodium and 38.6 times more Water than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 16.8 times more Calcium, 10.8 times more Copper, 24.2 times more Iron, 18.8 times more Magnesium, 6.7 times more Manganese, 8.2 times more Phosphorus, 6.4 times more Potassium, 4.1 times more Selenium and 7.5 times more Zinc than Steamed Hawaii Mountain Yam with Salt.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Red Sweet Peppers contain 3.8 times more Energy, 37.5 times more Fat, 24.8 times more Saturated Fat, 24.2 times more Omega 3, 48.7 times more Omega 6, 3.4 times more Carbohydrate and 10.3 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.