Comparing Nutrients in 14 ounces White Mushrooms VS 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% 87.3kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	61% 79.4g	130g per day for Men 19-50 years
Sugars	11% 7.86g	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	0.93% 0.67g	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	% 5.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	12.3% 6.87g	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	26.8% 0.32mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	120% 36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.63% 27.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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	1.2% 12mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	57% 0.51mg	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	25% 2mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	49% 1.12mg	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	48.8% 341mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	57.8% 1965mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.9% 367g	8.27% 306g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of White Mushrooms have 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.
• While 14 oz of Steamed Hawaii Mountain Yam contain 6 times more Manganese and 1.6 times more Potassium than Raw White Mushrooms.
• Both White Mushrooms and Steamed Hawaii Mountain Yam contain similar levels of Iron, Magnesium and Water per 14 ounces.
• 14 ounces 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 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Mushrooms have 1.8 times more Protein than Steamed Hawaii Mountain Yam.
• While 14 oz of Steamed Hawaii Mountain Yam contain 3.7 times more Energy and 6.1 times more Carbohydrate than Raw White Mushrooms.
• 14 ounces of White Mushrooms provide inadequate amounts of Energy
• Both Raw White Mushrooms as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.