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

Weight per 100 calories

• White Mushrooms: 455g
• Steamed Hawaii Mountain Yam: 122g

Steamed Hawaii Mountain Yam has 3.7 times more energy per unit of mass than Raw White Mushrooms, which is average in comparison to other foods. White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	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	1.6% 1.55g	0.1% 0.098g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.46% 0.007g	1.6g per day for Men 19-50 years
Omega 6	4.28% 0.73g	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	11.4% 15g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.07% 0.77g	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	% 6.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.55g	NA	38g per day for Men 19-50 years
Protein	25% 14g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	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	30.7% 0.37mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	19.6% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.3μg	3.66% 14.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.58% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.55mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 32IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	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

	White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	0.98% 9.76mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	28.4% 2.27mg	6.55% 0.52mg	8mg per day for Men 19-50 years
Magnesium	9.74% 41mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	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	56% 391mg	6.97% 48.8mg	700mg per day for Men 19-50 years
Potassium	42.5% 1445mg	17.8% 604mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.98% 14.6mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	11.4% 420g	2.54% 94g	3700g per day for Men 19-50 years

White Mushrooms VS Steamed Hawaii Mountain Yam Nutrients Per 100 Kcal

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

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

• 100 calories of White Mushrooms have 3.5 times more Vitamin B1, 107 times more Vitamin B2, 103.4 times more Vitamin B3, 11.6 times more Vitamin B5, 1.9 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12, 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 B12, Vitamin C and Vitamin D
• Both Raw White Mushrooms as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A in 100 calories.

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

• 100 calories of White Mushrooms have 9.2 times more Copper, 4.3 times more Iron, 3.4 times more Magnesium, 8 times more Phosphorus, 2.4 times more Potassium, 38.5 times more Selenium, 6.1 times more Zinc and 4.5 times more Water than Steamed Hawaii Mountain Yam.
• While 100 kcal of Steamed Hawaii Mountain Yam contain 1.6 times more Manganese than Raw White Mushrooms.
• 100 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Raw White Mushrooms as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Mushrooms have 19.9 times more Omega 6 and 6.7 times more Protein than Steamed Hawaii Mountain Yam.
• While 100 kcal of Steamed Hawaii Mountain Yam contain 1.6 times more Carbohydrate than Raw White Mushrooms.
• Both 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 Raw White Mushrooms as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 in 100 calories.