Comparing Nutrients in 300 calories Hawaii Mountain Yam VS White Mushrooms

Weight per 300 calories

• Hawaii Mountain Yam: 448g
• White Mushrooms: 1364g

Hawaii Mountain Yam has 3 times more energy per 100g than White Mushrooms. It has low energy density when compared to other foods. Raw White Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - Hawaii Mountain Yam or White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Hawaii Mountain Yam	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	4.78% 4.64g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	34% 44.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	37.2% 27g	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	3.2% 2.3g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29.5% 11g	36% 13.6g	38g per day for Men 19-50 years
Protein	10.7% 6g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	422% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	307% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	412% 124μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.7% 62.7μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.7% 0.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.6mg	32% 28.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.27% 0.94mg	0.91% 0.14mg	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	White Mushrooms	Recommended Dietary Allowance
Calcium	11.6% 116mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	482% 4.34mg	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	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	28% 0.64mg	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	168% 1173mg	700mg per day for Men 19-50 years
Potassium	55% 1872mg	128% 4336mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	4.55% 68mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	9.86% 365g	34% 1261g	3700g per day for Men 19-50 years

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

• Raw Hawaii Mountain Yam has 6.9 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• While Raw White Mushrooms contain 2.4 times more Vitamin B1, 64.4 times more Vitamin B2, 22.8 times more Vitamin B3, 10.6 times more Vitamin B5, 1.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, 2.5 times more Vitamin C and more Vitamin D than Raw Hawaii Mountain Yam.

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

• Raw Hawaii Mountain Yam has 2.8 times more Calcium and 1.7 times more Manganese than Raw White Mushrooms.
• While Raw White Mushrooms contain 8.8 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 7.7 times more Phosphorus, 2.3 times more Potassium, 40.5 times more Selenium, 5.9 times more Zinc and 3.5 times more Water than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Raw White Mushrooms have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Hawaii Mountain Yam has 1.6 times more Carbohydrate than Raw White Mushrooms.
• While Raw White Mushrooms contain 10.4 times more Fat, 12.8 times more Omega 6, 19.5 times more Sugars and 7 times more Protein than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Raw White Mushrooms have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.