Comparing Nutrients in 100 calories Hawaii Mountain Yam VS Brown Mushrooms, Italian, Or Crimini

Weight per 100 calories

• Hawaii Mountain Yam: 149g
• Brown Mushrooms, Italian, Or Crimini: 455g

Hawaii Mountain Yam has 3 times more energy per 100g than Brown Mushrooms, Italian, Or Crimini. It has low energy density when compared to other foods. Raw Brown Mushrooms, Italian, Or Crimini having very low energy density.

Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Brown Mushrooms, Italian, Or Crimini?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Hawaii Mountain Yam	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.65% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.64% 0.46g	10.8% 7.8g	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	9.8% 3.73g	7.18% 2.73g	38g per day for Men 19-50 years
Protein	3.57% 2g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	171% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	191% 57.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.22% 21μg	28.4% 114μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.3% 3.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.27% 13.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.31mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	3.9% 39mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	18.2% 0.16mg	253% 2.27mg	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	8.2% 0.66mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.26% 18mg	9.74% 41mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	28% 0.65mg	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	7.25% 50.7mg	78% 545mg	700mg per day for Men 19-50 years
Potassium	18.3% 624mg	60% 2036mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.4mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	3.66% 0.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	11.3% 419g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS Brown Mushrooms, Italian, Or Crimini Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Brown Mushrooms, Italian, Or Crimini?

Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Brown Mushrooms, Italian, Or Crimini:

• 100 calories of Hawaii Mountain Yam have more Vitamin C and 6.9 times more Vitamin E than Brown Mushrooms, Italian, Or Crimini.
• While 100 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 2.8 times more Vitamin B1, 78.5 times more Vitamin B2, 24.1 times more Vitamin B3, 10.6 times more Vitamin B5, 1.9 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Hawaii Mountain Yam.
• 100 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Hawaii Mountain Yam as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Hawaii Mountain Yam vs Brown Mushrooms, Italian, Or Crimini:

• 100 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 2.1 times more Calcium, 13.8 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 10.7 times more Phosphorus, 3.3 times more Potassium, 113.1 times more Selenium, 12.4 times more Zinc and 3.4 times more Water than Raw Hawaii Mountain Yam.
• 100 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Hawaii Mountain Yam have 1.2 times more Carbohydrate and 1.4 times more Fiber than Brown Mushrooms, Italian, Or Crimini.
• While 100 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 16.9 times more Sugars and 5.7 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Energy per 100 calories.
• Both Raw Hawaii Mountain Yam as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.