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

Macros Ratio

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

Macro Nutrients

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	0.45% 13kcal	2.3% 67kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.22% 0.038g	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	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	0.43% 0.31g	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	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.92% 0.077mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.88% 0.14mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	13.8% 0.18mg	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	3.5% 14μg	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	2.9% 2.6mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	12.2% 0.11mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	10.5% 0.24mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.2% 81.4g	3700g per day for Men 19-50 years

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

• Raw Red Leaf Lettuce has 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.
• While Raw Hawaii Mountain Yam contains 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.4 times more Vitamin E than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce as well as Raw 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 Hawaii Mountain Yam:

• Raw Red Leaf Lettuce has 1.3 times more Calcium, 2.7 times more Iron, 2.1 times more Selenium and 1.9 times more Sodium than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 3.9 times more Copper, 2.2 times more Potassium and 1.4 times more Zinc than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Hawaii Mountain Yam have similar amounts of Magnesium, Manganese, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Red Leaf Lettuce has 11.6 times more Omega 3 than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 5.2 times more Energy, 7.2 times more Carbohydrate and 2.8 times more Fiber than Raw Red Leaf Lettuce.
• Both Raw Red Leaf Lettuce and Raw Hawaii Mountain Yam have similar amounts of Protein per 100 g.
• Both Raw Red Leaf Lettuce as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.