Comparing Nutrients in 1 pound 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	13% 372kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	NA	12.4% 9g	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	1.06% 0.77g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	12% 4.54g	38g per day for Men 19-50 years
Protein	14% 7.85g	25% 14g	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	32.5% 0.39mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	137% 41μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.4μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10.6% 9.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.3% 0.045mg	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	3.63% 36.3mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	160% 1.44mg	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	24.4% 1.95mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	9.27% 0.21mg	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	26% 181mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	9.46% 350g	11.3% 419g	3700g per day for Men 19-50 years

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

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

Comparison of macro-nutrients per 1 pound:

• 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 lb.