Comparing Nutrients in 7 ounces Steamed Hawaii Mountain Yam VS Red Leaf Lettuce

Macros Ratio

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

Macro Nutrients

	Steamed Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	5.6% 163kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.4% 0.067g	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	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	0.77% 0.56g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	4.7% 1.8g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.7% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	15.3% 0.2mg	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	18% 71.4μg	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	8.16% 7.34mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	6.17% 0.056mg	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	10.7% 0.85mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	17.5% 0.4mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.14% 153g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam VS Red Leaf Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Steamed Hawaii Mountain Yam vs Red Leaf Lettuce:

• 7 ounces of Steamed Hawaii Mountain Yam have 1.3 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain more Vitamin A, 5.5 times more Vitamin B2, 2.5 times more Vitamin B3, 3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
• 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Steamed Hawaii Mountain Yam as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam vs Red Leaf Lettuce:

• 7 ounces of Steamed Hawaii Mountain Yam have 4.6 times more Copper, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 4.1 times more Calcium, 2.8 times more Iron and 1.7 times more Selenium than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Red Leaf Lettuce contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
• 7 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Hawaii Mountain Yam have 6.3 times more Energy, 8.8 times more Carbohydrate and 1.3 times more Protein than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 13.5 times more Omega 3 than Steamed Hawaii Mountain Yam.
• 7 ounces of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Steamed Hawaii Mountain Yam as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in seven ounces.