Comparing Nutrients in 300 calories Steamed Hawaii Mountain Yam with SaltVS Cooked Tree Fern with Salt

Weight per 300 calories

Steamed Hawaii Mountain Yam with Salt

366g

Cooked Tree Fern with Salt

750g

Steamed Hawaii Mountain Yam with Salt has 2.1 times more energy per 100g than Cooked Tree Fern with Salt. It has average energy density when compared to other foods. Cooked Tree Fern with Salt having low energy density.

Which food has more nutrients per 300 calories - Steamed Hawaii Mountain Yam with Salt or Cooked Tree Fern with Salt?

Macros Ratio

Protein Fat Carbs

Steamed Hawaii Mountain Yam with Salt

91%

Cooked Tree Fern with Salt

96%

300 kcal ▼

Macro Nutrients

Steamed Hawaii Mountain Yam with Saltvs Cooked Tree Fern with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.3%0.29g

Fat

0.54%0.53g

0.29 gvs0.53 g

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

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0.21%0.066g

Saturated Fat

0.066 gvsNA g

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

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1.37%0.022g

Omega 3

0.022 gvsNA g

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

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0.65%0.11g

Omega 6

0.11 gvsNA g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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56.3%73g

Carbohydrate

62%81g

73 gvs81 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

73%27.8g

NA gvs27.8 g

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

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11.3%6.33g

Protein

3.9%2.18g

6.33 gvs2.18 g

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

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Vitamins

Steamed Hawaii Mountain Yam with Saltvs Cooked Tree Fern with Salt

0%0μg

Vitamin A

8.33%75μg

RAE, retinol activity equivalents

0 μgvs75 μg

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

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26.2%0.31mg

Vitamin B1

0%0mg

Thiamine

0.31 mgvs0 mg

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

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3.94%0.051mg

Vitamin B2

173%2.25mg

Riboflavin

0.051 mgvs2.25 mg

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

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2.97%0.48mg

Vitamin B3

164%26.3mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs26.3 mg

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

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35%1.76mg

Vitamin B5

9.45%0.47mg

Pantothenic acid

1.76 mgvs0.47 mg

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

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59%0.76mg

Vitamin B6

103%1.34mg

Pyridoxine

0.76 mgvs1.34 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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11%44μg

Vitamin B9

28%113μg

Folates and Folic Acid

44 μgvs113 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

250%225mg

Ascorbic acid

0 mgvs225 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Steamed Hawaii Mountain Yam with Saltvs Cooked Tree Fern with Salt

2.93%29.3mg

Calcium

6%60mg

29.3 mgvs60 mg

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

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52.4%0.47mg

Copper

168%1.5mg

0.47 mgvs1.5 mg

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

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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 .

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19.7%1.57mg

Iron

15%1.2mg

1.57 mgvs1.2 mg

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

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8.7%36.6mg

Magnesium

8.93%37.5mg

36.6 mgvs37.5 mg

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

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45%1.04mg

Manganese

176%4.04mg

1.04 mgvs4.04 mg

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

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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 .

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21%146mg

Phosphorus

4.3%30mg

146 mgvs30 mg

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

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53.3%1811mg

Potassium

1.1%37.5mg

1811 mgvs37.5 mg

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

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6%3.3μg

Selenium

12.3%6.75μg

3.3 μgvs6.75 μg

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

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60.5%907mg

Sodium

121%1808mg

907 mgvs1808 mg

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

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10.6%1.17mg

Zinc

21%2.33mg

1.17 mgvs2.33 mg

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

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7.63%282g

Water

18%665g

282 gvs665 g

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

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Lets compare vitamin content per 300 calories of Steamed Hawaii Mountain Yam with Salt vs Cooked Tree Fern with Salt:

Steamed Hawaii Mountain Yam with Salt has more Vitamin B1 and 3.7 times more Vitamin B5 than Cooked Tree Fern with Salt.
While Cooked Tree Fern with Salt contains more Vitamin A, 43.9 times more Vitamin B2, 55.2 times more Vitamin B3, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Steamed Hawaii Mountain Yam with Salt vs Cooked Tree Fern with Salt:

Steamed Hawaii Mountain Yam with Salt has 1.3 times more Iron, 4.9 times more Phosphorus and 48.3 times more Potassium than Cooked Tree Fern with Salt.
While Cooked Tree Fern with Salt contains 2.1 times more Calcium, 3.2 times more Copper, 3.9 times more Manganese, 2.1 times more Selenium, 2 times more Sodium, 2 times more Zinc and 2.4 times more Water than Steamed Hawaii Mountain Yam with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Cooked Tree Fern with Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Steamed Hawaii Mountain Yam with Salt has 2.9 times more Protein than Cooked Tree Fern with Salt.
Both Steamed Hawaii Mountain Yam with Salt and Cooked Tree Fern with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Steamed Hawaii Mountain Yam with Salt as well as Cooked Tree Fern with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Steamed Hawaii Mountain Yam with SaltVS Dried Red Sweet PeppersCooked Tree Fern with SaltVS Dried Red Sweet Peppers

Compare Foods

Comparing Nutrients in 300 calories Steamed Hawaii Mountain Yam with SaltVS Cooked Tree Fern with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Steamed Hawaii Mountain Yam with Salt or Cooked Tree Fern with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: