Comparing Nutrients in 100 grams Red Leaf Lettuce VS Steamed Hawaii Mountain Yam

Macros Ratio

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

Macro Nutrients

	Red Leaf Lettuce	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	0.45% 13kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.74% 2.26g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	0.39% 0.28g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.37% 0.9g	NA	38g per day for Men 19-50 years
Protein	2.38% 1.33g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.92% 0.077mg	1.08% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.88% 0.14mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	16% 0.21mg	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	9% 36μg	3% 12μg	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	4.1% 3.7mg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	14.3% 0.13mg	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	15% 1.2mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	12.3% 0.28mg	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	4% 28mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	14.6% 495mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.1% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Red Leaf Lettuce vs Steamed Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has 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.
• While Steamed Hawaii Mountain Yam contains 1.3 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Red Leaf Lettuce vs Steamed Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has 4.1 times more Calcium, 2.8 times more Iron, 1.7 times more Selenium, 2.1 times more Sodium and 1.2 times more Water than Steamed Hawaii Mountain Yam.
• While Steamed Hawaii Mountain Yam contains 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 Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Steamed Hawaii Mountain Yam have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Red Leaf Lettuce has 13.5 times more Omega 3 than Steamed Hawaii Mountain Yam.
• While Steamed Hawaii Mountain Yam contains 6.3 times more Energy, 8.8 times more Carbohydrate and 1.3 times more Protein than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.