Comparing Nutrients in 1 pound Boiled White Mushrooms VS Steamed Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Boiled White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	4.38% 127kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	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	18.5% 24g	69.8% 91g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	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	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	17.6% 9.84g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	27.6% 0.33mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	20.4% 81.6μg	13.6% 54.4μg	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	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	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

	Boiled White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	99% 7.9mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	56.4% 395mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11% 413g	9.46% 350g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled White 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 Boiled White Mushrooms vs Steamed Hawaii Mountain Yam:

• 1 pound of Boiled White Mushrooms has 21.4 times more Vitamin B2, 34.3 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
• While 1 lb of Steamed Hawaii Mountain Yam contains 2.2 times more Vitamin B6 than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained White Mushrooms as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled White Mushrooms has 3.9 times more Copper, 4 times more Iron, 2.2 times more Phosphorus, 13.2 times more Selenium and 2.7 times more Zinc than Steamed Hawaii Mountain Yam.
• While 1 lb of Steamed Hawaii Mountain Yam contains 2.5 times more Manganese and 1.4 times more Potassium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Steamed Hawaii Mountain Yam contain similar levels of Magnesium and Water per one pound.
• 1 pound of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Boiled and Drained White 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 Boiled White Mushrooms has 1.3 times more Protein than Steamed Hawaii Mountain Yam.
• While 1 lb of Steamed Hawaii Mountain Yam contains 2.9 times more Energy and 3.8 times more Carbohydrate than Boiled and Drained White Mushrooms.
• 1 pound of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Boiled and Drained White Mushrooms as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in one pound.