Comparing Nutrients in 100 calories Steamed Hawaii Mountain Yam with Salt VS Cooked Tree Fern with Salt

Weight per 100 calories

• Steamed Hawaii Mountain Yam with Salt: 122g
• Cooked Tree Fern with Salt: 250g

Steamed Hawaii Mountain Yam with Salt has 2.1 times more energy per 100g than Cooked Tree Fern with Salt. It has average energy density when compared to other foods. Cooked Tree Fern with Salt having low energy density.

Which food has more nutrients per 100 calories - Steamed Hawaii Mountain Yam with Salt or Cooked Tree Fern with Salt?

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Steamed Hawaii Mountain Yam with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.098g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	NA	32g per day for Men 19-50 years
Omega 3	0.46% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	20.7% 27g	130g per day for Men 19-50 years
Sugars	NA	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	NA	24.3% 9.25g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	3.15% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.25mg	34.4% 0.45mg	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	3.66% 14.6μg	9.38% 37.5μg	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	83.3% 75mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	0.98% 9.76mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	56% 0.51mg	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	6.55% 0.52mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	58.6% 1.35mg	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	6.97% 48.8mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	17.8% 604mg	0.37% 12.5mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	40% 603mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	7.05% 0.78mg	11mg per day for Men 19-50 years
Water	2.54% 94g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Steamed Hawaii Mountain Yam with Salt vs Cooked Tree Fern with Salt:

• Steamed Hawaii Mountain Yam with Salt has more Vitamin B1 and 3.7 times more Vitamin B5 than Cooked Tree Fern with Salt.
• While Cooked Tree Fern with Salt contains more Vitamin A, 43.9 times more Vitamin B2, 55.2 times more Vitamin B3, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Steamed Hawaii Mountain Yam with Salt vs Cooked Tree Fern with Salt:

• Steamed Hawaii Mountain Yam with Salt has 1.3 times more Iron, 4.9 times more Phosphorus and 48.3 times more Potassium than Cooked Tree Fern with Salt.
• While Cooked Tree Fern with Salt contains 2.1 times more Calcium, 3.2 times more Copper, 3.9 times more Manganese, 2.1 times more Selenium, 2 times more Sodium, 2 times more Zinc and 2.4 times more Water than Steamed Hawaii Mountain Yam with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Cooked Tree Fern with Salt have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Steamed Hawaii Mountain Yam with Salt has 2.9 times more Protein than Cooked Tree Fern with Salt.
• Both Steamed Hawaii Mountain Yam with Salt and Cooked Tree Fern with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Steamed Hawaii Mountain Yam with Salt as well as Cooked Tree Fern with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.