Comparing Nutrients in 100 calories Boiled White Mushrooms VS Steamed Hawaii Mountain Yam

Weight per 100 calories

• Boiled White Mushrooms: 357g
• Steamed Hawaii Mountain Yam: 122g

Steamed Hawaii Mountain Yam has 2.9 times more energy per unit of mass than Boiled and Drained White Mushrooms, which is average in comparison to other foods. Boiled White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Boiled White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.1% 0.098g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0.22% 0.004g	0.46% 0.007g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	11.5% 8.36g	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	20.7% 7.86g	NA	38g per day for Men 19-50 years
Protein	14% 7.75g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	154% 7.7mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	19.6% 0.25mg	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	16% 64.3μg	3.66% 14.6μg	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	16% 14.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.76% 28.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.24% 0.036mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	0.98% 9.76mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	17.5% 0.16mg	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	77.7% 6.2mg	6.55% 0.52mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	15% 0.35mg	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	44.4% 311mg	6.97% 48.8mg	700mg per day for Men 19-50 years
Potassium	37.4% 1271mg	17.8% 604mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	0.98% 14.6mg	1500mg per day for Men 19-50 years
Zinc	28.2% 3.1mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	8.8% 325g	2.54% 94g	3700g per day for Men 19-50 years

Boiled White Mushrooms VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Boiled White Mushrooms vs Steamed Hawaii Mountain Yam:

• 100 calories of Boiled White Mushrooms have 2.5 times more Vitamin B1, 62.8 times more Vitamin B2, 100.5 times more Vitamin B3, 13.2 times more Vitamin B5, 1.3 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and more Vitamin D than Steamed Hawaii Mountain Yam.
• 100 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin D
• Both Boiled and Drained White Mushrooms as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Boiled White Mushrooms vs Steamed Hawaii Mountain Yam:

• 100 calories of Boiled White Mushrooms have 2.2 times more Calcium, 11.4 times more Copper, 11.9 times more Iron, 3.5 times more Magnesium, 6.4 times more Phosphorus, 2.1 times more Potassium, 38.7 times more Selenium, 8 times more Zinc and 3.5 times more Water than Steamed Hawaii Mountain Yam.
• Both Boiled White Mushrooms and Steamed Hawaii Mountain Yam contain similar levels of Manganese per 100 calories.
• 100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Mushrooms have 17.5 times more Omega 6 and 3.7 times more Protein than Steamed Hawaii Mountain Yam.
• While 100 kcal of Steamed Hawaii Mountain Yam contain 1.3 times more Carbohydrate than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Steamed Hawaii Mountain Yam offer comparable quantities of Energy per 100 calories.
• 100 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6
• Both Boiled and Drained White Mushrooms as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 in 100 calories.