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

Macros Ratio

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

Macro Nutrients

	Steamed Hawaii Mountain Yam	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	11.2% 325kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.5% 0.16g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	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	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	12.3% 6.87g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Stir-Fried 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	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	115% 5.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	13% 0.17mg	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	12% 47.6μg	20% 79.4μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	128% 1.15mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	57.8% 1965mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	8.27% 306g	9.77% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam VS Stir-Fried White Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam versus 14 oz of Stir-Fried White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Steamed Hawaii Mountain Yam have 5 times more Vitamin B6 than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 33.1 times more Vitamin B2, 30.7 times more Vitamin B3, 3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Stir-Fried White Mushrooms provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Steamed Hawaii Mountain Yam have 1.7 times more Iron, 6 times more Manganese and 1.3 times more Potassium than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 2.3 times more Copper, 2.6 times more Phosphorus, 15.4 times more Selenium and 1.8 times more Zinc than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Stir-Fried White Mushrooms contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Steamed Hawaii Mountain Yam have 3.2 times more Energy and 5 times more Carbohydrate than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 2.1 times more Protein than Steamed Hawaii Mountain Yam.
• 14 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.