Comparing Nutrients in 1 pound Red Leaf LettuceVS Hawaii Mountain Yam

Macros Ratio

Protein Fat Carbs

Red Leaf Lettuce

33%

12%

55%

Hawaii Mountain Yam

91%

1 lb ▼

Macro Nutrients

Red Leaf Lettucevs Hawaii Mountain Yam

2.03%59kcal

Energy

10.5%304kcal

59 kcalvs304 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

1.03%1g

Fat

0.47%0.45g

1 gvs0.45 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.4%0.13g

Saturated Fat

0.31%0.1g

0.13 gvs0.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

23%0.37g

Omega 3

2%0.032g

0.37 gvs0.032 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.91%0.15g

Omega 6

1%0.17g

0.15 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

7.9%10.3g

Carbohydrate

57%74g

10.3 gvs74 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

3%2.18g

Sugars

1.94%1.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.18 gvs1.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

1.75%1.27g

Fructose

≤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]

1.27 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%0.91g

Glucose

0.91 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

10.7%4.1g

Fiber

30%11.3g

4.1 gvs11.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

10.8%6.03g

Protein

11%6.08g

6.03 gvs6.08 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Red Leaf Lettucevs Hawaii Mountain Yam

189%1701μg

Vitamin A

RAE, retinol activity equivalents

1701 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

24%0.29mg

Vitamin B1

38.6%0.46mg

Thiamine

0.29 mgvs0.46 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

27%0.35mg

Vitamin B2

6.63%0.086mg

Riboflavin

0.35 mgvs0.086 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

9.1%1.46mg

Vitamin B3

13.6%2.2mg

Niacin, nicotinic acid, niacinamide

1.46 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

13%0.65mg

Vitamin B5

39.3%1.96mg

Pantothenic acid

0.65 mgvs1.96 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

35%0.45mg

Vitamin B6

62.5%0.81mg

Pyridoxine

0.45 mgvs0.81 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

41%163μg

Vitamin B9

16%63.5μg

Folates and Folic Acid

163 μgvs63.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

18.6%16.8mg

Vitamin C

13%11.8mg

Ascorbic acid

16.8 mgvs11.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

4.54%0.68mg

Vitamin E

6.35%0.95mg

Tocopherols and Tocotrienols

0.68 mgvs0.95 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

530%636μg

Vitamin K

5.3%6.35μg

Phytomenadione or phylloquinone

636 μgvs6.35 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Red Leaf Lettucevs Hawaii Mountain Yam

15%150mg

Calcium

11.8%118mg

150 mgvs118 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

14%0.13mg

Copper

55.4%0.5mg

0.13 mgvs0.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

68%5.44mg

Iron

25%2mg

5.44 mgvs2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

13%54.4mg

Magnesium

13%54.4mg

54.4 mgvs54.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

40%0.92mg

Manganese

47.7%1.1mg

0.92 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

18%127mg

Phosphorus

22%154mg

127 mgvs154 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

25%848mg

Potassium

55.8%1896mg

848 mgvs1896 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

12.4%6.8μg

Selenium

5.77%3.18μg

6.8 μgvs3.18 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

7.56%113mg

Sodium

3.93%59mg

113 mgvs59 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

8.25%0.91mg

Zinc

11%1.22mg

0.91 mgvs1.22 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

11.7%434g

Water

10%369g

434 gvs369 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
Both Raw Red Leaf Lettuce as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Red Leaf LettuceVS Steamed Hawaii Mountain YamHawaii Mountain YamVS Steamed Hawaii Mountain Yam

Compare Foods

Comparing Nutrients in 1 pound Red Leaf LettuceVS Hawaii Mountain Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: