Comparing Nutrients in 1 pound Portabella Mushrooms VS Steamed Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Portabella Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	3.44% 100kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	69.8% 91g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	3.07% 2.22g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	NA	38g per day for Men 19-50 years
Protein	17% 9.57g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Portabella 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	22.3% 0.27mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	31.8% 127μg	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	7.56% 45.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	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

	Portabella Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	65% 0.59mg	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	17.6% 1.4mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	NA	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	56% 1.3mg	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	70% 490mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	48.6% 1651mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	153% 84.4μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.4% 421g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Steamed Hawaii Mountain Yam per 1 lb

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

Lets compare vitamin content per 1 pound of Portabella Mushrooms vs Steamed Hawaii Mountain Yam:

• 1 pound of Portabella Mushrooms has 9.3 times more Vitamin B2, 34.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Steamed Hawaii Mountain Yam.
• While 1 lb of Steamed Hawaii Mountain Yam contains 1.5 times more Vitamin B1 and 1.4 times more Vitamin B6 than Raw Portabella Mushrooms.
• 1 pound of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B12
• Both Raw Portabella Mushrooms as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Portabella Mushrooms vs Steamed Hawaii Mountain Yam:

• 1 pound of Portabella Mushrooms has 2.2 times more Copper, 2.7 times more Phosphorus, 20.7 times more Selenium, 1.7 times more Zinc and 1.2 times more Water than Steamed Hawaii Mountain Yam.
• While 1 lb of Steamed Hawaii Mountain Yam contains 1.4 times more Iron, 4.1 times more Manganese and 1.4 times more Potassium than Raw Portabella Mushrooms.
• 1 pound of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Raw Portabella Mushrooms as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Portabella Mushrooms has 1.2 times more Protein than Steamed Hawaii Mountain Yam.
• While 1 lb of Steamed Hawaii Mountain Yam contains 3.7 times more Energy and 5.2 times more Carbohydrate than Raw Portabella Mushrooms.
• 1 pound of Portabella Mushrooms provide inadequate amounts of Energy
• Both Raw Portabella Mushrooms as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in one pound.