Comparing Nutrients in 1 kilogram 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	7.6% 220kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	154% 200g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	2.34% 1.7g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	55% 31g	31% 17.3g	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	67.5% 0.81mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	302% 91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.7% 70IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	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	3% 30mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	143% 1.3mg	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	62.5% 5mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	123% 2.83mg	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	123% 860mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	25% 925g	21% 771g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of White Mushrooms has 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 1 kg of Steamed Hawaii Mountain Yam contains 2 times more Vitamin B6 than Raw White Mushrooms.
• Both White Mushrooms and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of White Mushrooms has 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 1 kg of Steamed Hawaii Mountain Yam contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Mushrooms has 1.8 times more Protein than Steamed Hawaii Mountain Yam.
• While 1 kg of Steamed Hawaii Mountain Yam contains 3.7 times more Energy and 6.1 times more Carbohydrate than Raw White Mushrooms.
• 1 kilogram 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 one kilogram.