Comparing Nutrients in 1 kilogram Hawaii Mountain Yam VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Hawaii Mountain Yam	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	23% 670kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	125% 163g	31% 40.4g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	47.4% 18g	38g per day for Men 19-50 years
Protein	24% 13.4g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Stir-Fried 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	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	249% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	290% 14.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	32.3% 0.42mg	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	50% 200μg	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	0% 0mg	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% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	26% 260mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	323% 2.9mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	48.6% 340mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	116% 3960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	52% 5.7mg	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 Stir-Fried White Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Hawaii Mountain Yam versus 1 kg of Stir-Fried 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 Stir-Fried White Mushrooms:

• 1 kilogram of Hawaii Mountain Yam has 4.3 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 24.4 times more Vitamin B2, 8.3 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Stir-Fried White Mushrooms provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• 1 kilogram of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Raw Hawaii Mountain Yam as well as Stir-Fried 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 Stir-Fried White Mushrooms:

• 1 kilogram of Hawaii Mountain Yam has 6.5 times more Calcium, 1.8 times more Iron and 5.1 times more Manganese than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 2.6 times more Copper, 3.1 times more Phosphorus, 19.9 times more Selenium and 2.1 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Stir-Fried 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 Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hawaii Mountain Yam has 2.6 times more Energy, 4 times more Carbohydrate and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 2.7 times more Protein than Raw Hawaii Mountain Yam.
• 1 kilogram of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.