Comparing Nutrients in 1 pound 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	10.5% 304kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	14.6% 10.6g	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	30% 11.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	11% 6.08g	17.6% 9.84g	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	38.6% 0.46mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.96mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	33% 0.43mg	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	16% 63.5μg	20.4% 81.6μg	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	13% 11.8mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	254% 2.3mg	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	25% 2mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	22.7% 0.52mg	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	22% 154mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	10% 369g	11% 413g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Hawaii Mountain Yam has 1.4 times more Vitamin B1 and 1.9 times more Vitamin B6 than Boiled White Mushrooms.
• While 1 lb 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 pound 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 pound.

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

• 1 pound of Hawaii Mountain Yam has 4.3 times more Calcium and 2.1 times more Manganese than Boiled White Mushrooms.
• While 1 lb 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 pound.
• 1 pound of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 1 pound of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hawaii Mountain Yam has 2.4 times more Energy and 3.1 times more Carbohydrate than Boiled White Mushrooms.
• While 1 lb 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 pound.
• 1 pound 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 pound.