Comparing Nutrients in 500 calories Steamed Hawaii Mountain Yam VS White Mushrooms

Weight per 500 calories

• Steamed Hawaii Mountain Yam: 610g
• White Mushrooms: 2273g

Steamed Hawaii Mountain Yam has 3.7 times more energy per 100g than White Mushrooms. It has average energy density when compared to other foods. Raw White Mushrooms having very low energy density.

Which food has more nutrients per 500 calories - Steamed Hawaii Mountain Yam or White Mushrooms?

Macros Ratio

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

Macro Nutrients

	Steamed Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	7.97% 7.73g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	3.55% 1.14g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.08% 0.18g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	62% 45g	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	5.33% 3.86g	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	% 33.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	60% 22.7g	38g per day for Men 19-50 years
Protein	19% 10.5g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.57% 0.085mg	703% 9.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	512% 82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.5% 2.93mg	682% 34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	687% 206μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.3% 73μg	97% 386μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	53% 47.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Calcium	4.88% 48.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	803% 7.23mg	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	32.8% 2.62mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	46.4% 1.07mg	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	35% 244mg	279% 1955mg	700mg per day for Men 19-50 years
Potassium	88.8% 3018mg	213% 7227mg	3400mg per day for Men 19-50 years
Selenium	9.98% 5.5μg	384% 211μg	55μg per day for Men 19-50 years
Sodium	4.88% 73mg	7.58% 114mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	107% 12mg	11mg per day for Men 19-50 years
Water	12.7% 470g	56.8% 2101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Steamed Hawaii Mountain Yam vs White Mushrooms:

• Raw White Mushrooms contain 3.5 times more Vitamin B1, 107 times more Vitamin B2, 103.4 times more Vitamin B3, 11.6 times more Vitamin B5, 1.9 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Steamed Hawaii Mountain Yam vs White Mushrooms:

• Steamed Hawaii Mountain Yam has 1.6 times more Manganese than Raw White Mushrooms.
• While Raw White Mushrooms contain 1.4 times more Calcium, 9.2 times more Copper, 4.3 times more Iron, 3.4 times more Magnesium, 8 times more Phosphorus, 2.4 times more Potassium, 38.5 times more Selenium, 1.6 times more Sodium, 6.1 times more Zinc and 4.5 times more Water than Steamed Hawaii Mountain Yam.

Comparison of macro-nutrients per 500 calories:

• Steamed Hawaii Mountain Yam has 1.6 times more Carbohydrate than Raw White Mushrooms.
• While Raw White Mushrooms contain 15.8 times more Fat, 19.9 times more Omega 6 and 6.7 times more Protein than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Raw White Mushrooms have similar amounts of Energy per 500 kcal.
• Both Steamed Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.