Comparing Nutrients in 100 grams Hawaii Mountain Yam VS Steamed Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	2.3% 67kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	12.5% 16.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	NA	38g per day for Men 19-50 years
Protein	2.4% 1.34g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	1.08% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	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	3.5% 14μg	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	2.9% 2.6mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	2.6% 26mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	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	5.5% 0.44mg	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	10.5% 0.24mg	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	4.86% 34mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	14.6% 495mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	2.1% 77g	3700g per day for Men 19-50 years

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

• Raw Hawaii Mountain Yam has 1.4 times more Vitamin B2, 3.7 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Hawaii Mountain Yam 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 Hawaii Mountain Yam vs Steamed Hawaii Mountain Yam:

• Raw Hawaii Mountain Yam has 3.3 times more Calcium than Steamed Hawaii Mountain Yam.
• While Steamed Hawaii Mountain Yam contains 1.3 times more Selenium than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Steamed Hawaii Mountain Yam contains 1.3 times more Protein than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Steamed Hawaii Mountain Yam have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Hawaii Mountain Yam as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.