Comparing Nutrients in 100 calories Hawaii Mountain YamVS Tomato Puree
Weight per 100 calories
Hawaii Mountain Yam
149g
Tomato Puree
263g
Hawaii Mountain Yam has 1.8 times more energy per 100g than Tomato Puree. It has low energy density when compared to other foods. Canned Tomato Puree having low energy density.
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Tomato Puree?
Hawaii Mountain Yam VS Tomato Puree Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Tomato Puree?
Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Tomato Puree:
100 calories of Hawaii Mountain Yam have 2.3 times more Vitamin B1 than Tomato Puree.
While 100 kcal of Canned Tomato Puree contain 7.4 times more Vitamin B2, 5.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9, 7.2 times more Vitamin C, 16.5 times more Vitamin E and 4.3 times more Vitamin K than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Tomato Puree provide similar amounts of Vitamin B6 per 100 calories.
100 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
Both Raw Hawaii Mountain Yam as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Hawaii Mountain Yam vs Tomato Puree:
100 kcal of Canned Tomato Puree contain 4.6 times more Copper, 7.1 times more Iron, 3.4 times more Magnesium, 2.1 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, 3.8 times more Sodium, 2.4 times more Zinc and 1.9 times more Water than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Tomato Puree contain similar levels of Calcium and Manganese per 100 calories.
100 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 kcal of Canned Tomato Puree contain 27.5 times more Sugars, 1.3 times more Fiber and 2.2 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Raw Hawaii Mountain Yam as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.