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

Macros Ratio

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

Macro Nutrients

	Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	2.3% 67kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	1.74% 2.26g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	0.66% 0.48g	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	0.39% 0.28g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	2.4% 1.34g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	NA	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	5.92% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	2.88% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	7.7% 0.1mg	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	3.5% 14μg	9% 36μg	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	2.9% 2.6mg	4.1% 3.7mg	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	1.4% 0.21mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	2.6% 26mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	3.1% 0.028mg	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	5.5% 0.44mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	8.83% 0.2mg	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	4.86% 34mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Red Leaf Lettuce per 100 g

Compare the macro and micronutrient content in 100 g of Hawaii Mountain Yam versus 100 g of Red Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Hawaii Mountain Yam have 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Red Leaf Lettuce.
• While 100 g of Raw Red Leaf Lettuce contain 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.
• 100 grams of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Hawaii Mountain Yam have 3.9 times more Copper, 1.2 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Red Leaf Lettuce.
• While 100 g of Raw Red Leaf Lettuce contain 1.3 times more Calcium, 2.7 times more Iron and 2.1 times more Selenium than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Red Leaf Lettuce contain similar levels of Magnesium, Manganese and Water per 100 grams.
• 100 grams of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 100 grams of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hawaii Mountain Yam have 5.2 times more Energy, 7.2 times more Carbohydrate and 2.8 times more Fiber than Red Leaf Lettuce.
• While 100 g of Raw Red Leaf Lettuce contain 11.6 times more Omega 3 than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Red Leaf Lettuce offer comparable quantities of Protein per 100 grams.
• 100 grams of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• 100 grams of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Hawaii Mountain Yam as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 100 grams.