Comparing Nutrients in 100 calories Hawaii Mountain Yam VS Stir-Fried White Mushrooms

Weight per 100 calories

• Hawaii Mountain Yam: 149g
• Stir-Fried White Mushrooms: 385g

Hawaii Mountain Yam has 2.6 times more energy per 100g than Stir-Fried White Mushrooms. It has low energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Hawaii Mountain Yam	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.48% 0.15g	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	3.6% 0.62g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	0.64% 0.46g	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.8% 3.73g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	3.57% 2g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Stir-Fried White Mushrooms	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	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	12.4% 0.16mg	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	5.22% 21μg	19.2% 77μg	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	4.3% 3.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.13% 30.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.31mg	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	3.9% 39mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	18.2% 0.16mg	124% 1.1mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	4.26% 18mg	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	7.86% 0.18mg	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	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	18.3% 624mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.4mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	3.66% 0.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	9.47% 350g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS Stir-Fried White Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or Stir-Fried White Mushrooms?

Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Stir-Fried White Mushrooms:

• 100 calories of Hawaii Mountain Yam have 1.7 times more Vitamin B6, more Vitamin C and more Vitamin E than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 2.4 times more Vitamin B1, 62.8 times more Vitamin B2, 21.4 times more Vitamin B3, 8.6 times more Vitamin B5, 3.7 times more Vitamin B9 and more Vitamin D than Raw Hawaii Mountain Yam.
• 100 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin D
• 100 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Hawaii Mountain Yam as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Hawaii Mountain Yam vs Stir-Fried White Mushrooms:

• 100 calories of Hawaii Mountain Yam have 2.5 times more Calcium and 2 times more Manganese than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 6.8 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 8 times more Phosphorus, 2.4 times more Potassium, 51.2 times more Selenium, 2.4 times more Sodium, 5.4 times more Zinc and 2.9 times more Water than Raw Hawaii Mountain Yam.
• 100 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 100 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Hawaii Mountain Yam have 1.6 times more Carbohydrate than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 10.9 times more Omega 6, 1.9 times more Fiber and 6.9 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Stir-Fried White Mushrooms offer comparable quantities of Energy per 100 calories.
• 100 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 6
• Both Raw Hawaii Mountain Yam as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 100 calories.