Comparing Nutrients in 7 ounces Steamed Hawaii Mountain Yam with Salt VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Ketchup	4%	1%	95%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Ketchup	Recommended Dietary Allowance
Energy	5.6% 163kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	58.2% 42.2g	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	24% 17.3g	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	% 20.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.56g	g per day for Men 19-50 years
Fiber	NA	1.57% 0.6g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Ketchup	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	17.8% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	24% 0.31mg	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	5.95% 24μg	4.47% 18μg	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	9.04% 8.14mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Ketchup	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.75% 30μg	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	10.7% 0.85mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	7.25% 0.17mg	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	11.3% 79.4mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	33% 492mg	120% 1800mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.14% 153g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam with Salt VS Ketchup per 7 oz

Compare the macro and micronutrient content in 7 oz of Steamed Hawaii Mountain Yam with Salt versus 7 oz of Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Steamed Hawaii Mountain Yam with Salt vs Ketchup:

• 7 ounces of Steamed Hawaii Mountain Yam with Salt have 7.8 times more Vitamin B1, 10.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Ketchup.
• While 7 oz of Catsup contain more Vitamin A, 11.9 times more Vitamin B2, 11 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• 7 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• 7 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Steamed Hawaii Mountain Yam with Salt as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam with Salt vs Ketchup:

• 7 ounces of Steamed Hawaii Mountain Yam with Salt have 1.5 times more Copper, 1.2 times more Iron, 3.4 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Ketchup.
• While 7 oz of Catsup contain 1.3 times more Magnesium and 3.7 times more Sodium than Steamed Hawaii Mountain Yam with Salt.
• 7 ounces of Ketchup lack sufficient amounts of Zinc
• Both Steamed Hawaii Mountain Yam with Salt as well as Catsup lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Hawaii Mountain Yam with Salt have 1.7 times more Protein than Ketchup.
• While 7 oz of Catsup contain 1.4 times more Carbohydrate than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Ketchup offer comparable quantities of Energy per seven ounces.
• 7 ounces of Ketchup provide inadequate amounts of Protein
• Both Steamed Hawaii Mountain Yam with Salt as well as Catsup provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.