Comparing Nutrients in 14 ounces Hawaii Mountain Yam VS White Mushrooms

Macros Ratio

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

Macro Nutrients

	Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Energy	9.17% 266kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	49.8% 64.7g	9.95% 13g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	26% 9.92g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	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	14% 55.6μg	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	11.5% 10.3mg	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	5.56% 0.83mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Calcium	10.3% 103mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	22% 1.75mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	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	19.3% 135mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	8.74% 323g	9.9% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS White Mushrooms per 14 oz

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

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

• 14 ounces of Hawaii Mountain Yam have 1.3 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.2 times more Vitamin C than White Mushrooms.
• While 14 oz of Raw White Mushrooms contain 21.2 times more Vitamin B2, 7.5 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and White Mushrooms provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Hawaii Mountain Yam have 8.7 times more Calcium, 1.3 times more Magnesium, 5.1 times more Manganese and 1.3 times more Potassium than White Mushrooms.
• While 14 oz of Raw White Mushrooms contain 2.9 times more Copper, 2.5 times more Phosphorus, 13.3 times more Selenium and 1.9 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and White Mushrooms contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 14 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hawaii Mountain Yam have 3 times more Energy, 5 times more Carbohydrate and 2.5 times more Fiber than White Mushrooms.
• While 14 oz of Raw White Mushrooms contain 6.4 times more Sugars and 2.3 times more Protein than Raw Hawaii Mountain Yam.
• 14 ounces of White Mushrooms provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Raw White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.