Comparing Nutrients in 7 ounces Hawaii Mountain Yam VS Steamed Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	4.6% 133kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.35% 0.06g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	NA	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	4.75% 2.66g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	32% 0.41mg	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	5.95% 24μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	28.4% 0.26mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	24.4% 0.56mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.37% 162g	4.14% 153g	3700g per day for Men 19-50 years

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

• Raw Hawaii Mountain Yam has 1.4 times more Vitamin B2, 3.7 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Hawaii Mountain Yam as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Hawaii Mountain Yam has 3.3 times more Calcium than Steamed Hawaii Mountain Yam.
• While Steamed Hawaii Mountain Yam contains 1.3 times more Selenium than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Steamed Hawaii Mountain Yam contains 1.3 times more Protein than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Hawaii Mountain Yam as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.