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

Weight per 500 calories

• Steamed Hawaii Mountain Yam: 610g
• Stir-Fried White Mushrooms: 1923g

Steamed Hawaii Mountain Yam has 3.2 times more energy per 100g than Stir-Fried White Mushrooms. It has average energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Discover which food has more nutrients per 500 calories - Steamed Hawaii Mountain Yam or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam	8%	1%	91%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Steamed Hawaii Mountain Yam	Stir-Fried 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	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	2.4% 0.77g	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	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	91% 34.6g	38g per day for Men 19-50 years
Protein	19% 10.5g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Stir-Fried 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	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.57% 0.085mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.5% 2.93mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	62% 0.81mg	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	18.3% 73μg	96% 385μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.6% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	4.88% 48.8mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	622% 5.6mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	39.3% 0.9mg	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	288% 2019mg	700mg per day for Men 19-50 years
Potassium	88.8% 3018mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	9.98% 5.5μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	4.88% 73mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	100% 11mg	11mg per day for Men 19-50 years
Water	12.7% 470g	47.3% 1752g	3700g per day for Men 19-50 years

Steamed Hawaii Mountain Yam VS Stir-Fried White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Steamed Hawaii Mountain Yam or Stir-Fried White Mushrooms?

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

• 500 calories of Steamed Hawaii Mountain Yam have 1.6 times more Vitamin B6 than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 3.5 times more Vitamin B1, 104.3 times more Vitamin B2, 96.7 times more Vitamin B3, 9.5 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin D than Steamed Hawaii Mountain Yam.
• 500 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin D
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Steamed Hawaii Mountain Yam have 1.9 times more Manganese than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 7.1 times more Copper, 1.8 times more Iron, 3.5 times more Magnesium, 8.3 times more Phosphorus, 2.5 times more Potassium, 48.7 times more Selenium, 3.2 times more Sodium, 5.6 times more Zinc and 3.7 times more Water than Steamed Hawaii Mountain Yam.
• 500 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Steamed Hawaii Mountain Yam have 1.6 times more Carbohydrate than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 16.8 times more Omega 6 and 6.5 times more Protein than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Stir-Fried White Mushrooms offer comparable quantities of Energy per 500 calories.
• 500 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 500 calories.