Comparing Nutrients in 1 pound 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	3.44% 100kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	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	4.27% 0.73g	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	11.4% 14.8g	69.8% 91g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.06% 0.77g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	NA	38g per day for Men 19-50 years
Protein	25% 14g	14% 7.85g	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	30.6% 0.37mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	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

	White 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	160% 1.44mg	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	28.3% 2.27mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	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	55.7% 390mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.3% 419g	9.46% 350g	3700g per day for Men 19-50 years

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

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