Comparing Nutrients in 1 kilogram Steamed Hawaii Mountain Yam VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam	8%	1%	91%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Steamed Hawaii Mountain Yam	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	28.3% 820kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	32.3% 23.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	58% 22g	38g per day for Men 19-50 years
Protein	31% 17.3g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Boiled 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	71.7% 0.86mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	279% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	432% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	73% 0.95mg	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	30% 120μg	45% 180μg	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	44.4% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	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	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	8% 80mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	560% 5.04mg	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	53.8% 4.3mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	50% 1.15mg	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	57% 400mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	146% 4950mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	21% 771g	24.6% 911g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Steamed Hawaii Mountain Yam vs Boiled White Mushrooms:

• Steamed Hawaii Mountain Yam has 2.2 times more Vitamin B6 than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 21.4 times more Vitamin B2, 34.3 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin D than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1 per 1 kg.
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Steamed Hawaii Mountain Yam vs Boiled White Mushrooms:

• Steamed Hawaii Mountain Yam has 2.5 times more Manganese and 1.4 times more Potassium than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 3.9 times more Copper, 4 times more Iron, 2.2 times more Phosphorus, 13.2 times more Selenium and 2.7 times more Zinc than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Boiled and Drained White Mushrooms have similar amounts of Magnesium and Water per 1 kg.
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Hawaii Mountain Yam has 2.9 times more Energy and 3.8 times more Carbohydrate than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 6 times more Omega 6 and 1.3 times more Protein than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.