Comparing Nutrients in 100 grams Steamed Hawaii Mountain Yam VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam	8%	1%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Steamed Hawaii Mountain Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.83% 82kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	18.4% 24g	130g per day for Men 19-50 years
Sugars	NA	0.29% 0.21g	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	0% 0g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	NA	5.26% 2g	38g per day for Men 19-50 years
Protein	3.1% 1.73g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.17% 0.086mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.08% 0.014mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15% 0.2mg	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% 12μg	7.75% 31μg	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	8.56% 7.7mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.8% 8mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	8.56% 0.077mg	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	5.38% 0.43mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	6.83% 0.16mg	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	5.7% 40mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	14.6% 495mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.1% 77g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam VS Frozen Crinkle Cut French Fried Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Steamed Hawaii Mountain Yam versus 100 g of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 g of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Vitamin B2, 16.5 times more Vitamin B3, 2.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Steamed Hawaii Mountain Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Steamed Hawaii Mountain Yam have 1.7 times more Copper, 1.8 times more Manganese and 1.3 times more Potassium than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Iron, 2.1 times more Magnesium, 2 times more Phosphorus and 29.1 times more Sodium than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Zinc per 100 grams.
• Both Steamed Hawaii Mountain Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 62.4 times more Fat, 69.4 times more Saturated Fat and 1.4 times more Protein than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per 100 grams.
• Both Steamed Hawaii Mountain Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.