Comparing Nutrients in 300 calories Hawaii Mountain Yam VS Boiled White Mushrooms

Weight per 300 calories

• Hawaii Mountain Yam: 448g
• Boiled White Mushrooms: 1071g

Hawaii Mountain Yam has 2.4 times more energy per 100g than Boiled White Mushrooms. It has low energy density when compared to other foods. Boiled and Drained White Mushrooms having very low energy density.

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	34.6% 25g	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	29.5% 11g	62% 23.6g	38g per day for Men 19-50 years
Protein	10.7% 6g	41.5% 23.3g	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% 0.46mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	463% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	78.3% 1mg	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	15.7% 62.7μg	48.2% 193μg	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% 11.6mg	47.6% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.3% 85.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.27% 0.94mg	0.71% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	11.6% 116mg	6.43% 64.3mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	600% 5.4mg	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	24.6% 1.97mg	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	53.6% 1.23mg	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	21.7% 152mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	55% 1872mg	112% 3814mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	232% 128μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	84.7% 9.32mg	11mg per day for Men 19-50 years
Water	9.86% 365g	26.4% 976g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS Boiled White Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hawaii Mountain Yam or Boiled White Mushrooms?

Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Boiled White Mushrooms:

• 300 calories of Hawaii Mountain Yam have 8.8 times more Vitamin E than Boiled White Mushrooms.
• While 300 kcal of Boiled and Drained White Mushrooms contain 1.7 times more Vitamin B1, 37.8 times more Vitamin B2, 22.2 times more Vitamin B3, 11.9 times more Vitamin B5, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, 3.7 times more Vitamin C and more Vitamin D than Raw Hawaii Mountain Yam.
• 300 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin D
• 300 calories of Boiled White Mushrooms have insufficient amounts of Vitamin E
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Hawaii Mountain Yam vs Boiled White Mushrooms:

• 300 calories of Hawaii Mountain Yam have 1.8 times more Calcium than Boiled White Mushrooms.
• While 300 kcal of Boiled and Drained White Mushrooms contain 11 times more Copper, 9.5 times more Iron, 2.4 times more Magnesium, 6.1 times more Phosphorus, 2 times more Potassium, 40.7 times more Selenium, 7.7 times more Zinc and 2.7 times more Water than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Boiled White Mushrooms contain similar levels of Manganese per 300 calories.
• 300 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hawaii Mountain Yam have 1.3 times more Carbohydrate than Boiled White Mushrooms.
• While 300 kcal of Boiled and Drained White Mushrooms contain 11.3 times more Omega 6, 18.1 times more Sugars, 2.1 times more Fiber and 3.9 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Boiled White Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 6
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.