Comparing Nutrients in 14 ounces Steamed Hawaii Mountain Yam VS White Mushrooms

Macros Ratio

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

Macro Nutrients

	Steamed Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Energy	11.2% 325kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	9.95% 13g	130g per day for Men 19-50 years
Sugars	NA	11% 7.86g	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	0.93% 0.67g	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	% 5.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12.3% 6.87g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	120% 36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.26% 8.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.63% 27.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	140% 1.26mg	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	21.3% 1.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	8.1% 0.19mg	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	22.7% 159mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	57.8% 1965mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	8.27% 306g	9.9% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Steamed Hawaii Mountain Yam vs White Mushrooms:

• Steamed Hawaii Mountain Yam has 2 times more Vitamin B6 than Raw White Mushrooms.
• While Raw White Mushrooms contain 28.7 times more Vitamin B2, 27.7 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Raw White Mushrooms have similar amounts of Vitamin B1 per 14 oz.
• Both Steamed Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam vs White Mushrooms:

• Steamed Hawaii Mountain Yam has 6 times more Manganese and 1.6 times more Potassium than Raw White Mushrooms.
• While Raw White Mushrooms contain 2.5 times more Copper, 2.2 times more Phosphorus, 10.3 times more Selenium and 1.6 times more Zinc than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Raw White Mushrooms have similar amounts of Iron, Magnesium and Water per 14 oz.
• Both Steamed Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Steamed Hawaii Mountain Yam has 3.7 times more Energy and 6.1 times more Carbohydrate than Raw White Mushrooms.
• While Raw White Mushrooms contain 1.8 times more Protein than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.