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

Macros Ratio

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

Macro Nutrients

	Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	4.6% 133kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	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	25% 32.3g	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	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	13% 4.96g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	NA	82.7% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	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	6.95% 27.8μg	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	5.73% 5.16mg	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	2.78% 0.42mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	11% 0.87mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	9.64% 67.5mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.37% 162g	5.13% 190g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Hawaii Mountain Yam vs Red Leaf Lettuce:

• 7 ounces of Hawaii Mountain Yam have 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 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.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Hawaii Mountain Yam have 3.9 times more Copper, 1.2 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 1.3 times more Calcium, 2.7 times more Iron and 2.1 times more Selenium than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Red Leaf Lettuce contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 7 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hawaii Mountain Yam have 5.2 times more Energy, 7.2 times more Carbohydrate and 2.8 times more Fiber than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 11.6 times more Omega 3 than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Red Leaf Lettuce offer comparable quantities of Protein per seven ounces.
• 7 ounces of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in seven ounces.