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

Macros Ratio

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

Macro Nutrients

	Hawaii Mountain Yam	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	23% 670kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	125% 163g	40.7% 53g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	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	65.8% 25g	58% 22g	38g per day for Men 19-50 years
Protein	24% 13.4g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	279% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	432% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	35% 140μg	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	29% 26mg	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	14% 2.1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	26% 260mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	55% 4.4mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	48.6% 340mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	22% 814g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Boiled White Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Hawaii Mountain Yam versus 1 kg of Boiled White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Hawaii Mountain Yam has 1.4 times more Vitamin B1 and 1.9 times more Vitamin B6 than Boiled White Mushrooms.
• While 1 kg of Boiled and Drained White Mushrooms contains 15.8 times more Vitamin B2, 9.3 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Hawaii Mountain Yam.
• 1 kilogram of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Hawaii Mountain Yam has 4.3 times more Calcium and 2.1 times more Manganese than Boiled White Mushrooms.
• While 1 kg of Boiled and Drained White Mushrooms contains 4.6 times more Copper, 4 times more Iron, 2.6 times more Phosphorus, 17 times more Selenium and 3.2 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Boiled White Mushrooms contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 1 kilogram of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hawaii Mountain Yam has 2.4 times more Energy and 3.1 times more Carbohydrate than Boiled White Mushrooms.
• While 1 kg of Boiled and Drained White Mushrooms contains 7.5 times more Sugars and 1.6 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Boiled White Mushrooms offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.