Comparing Nutrients in 1 kilogram 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	28.3% 820kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	27.3% 20g	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	2.34% 1.7g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	26.3% 10g	38g per day for Men 19-50 years
Protein	31% 17.3g	55% 31g	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	71.7% 0.86mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	309% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	302% 91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.7% 70IU	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	White Mushrooms	Recommended Dietary Allowance
Calcium	8% 80mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	353% 3.18mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	20.4% 0.47mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	146% 4950mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	21% 771g	25% 925g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Steamed Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Steamed Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.