Comparing Nutrients in 500 calories Hawaii Mountain Yam VS Canned Mushrooms

Weight per 500 calories

• Hawaii Mountain Yam: 746g
• Canned Mushrooms: 2000g

Hawaii Mountain Yam has 2.7 times more energy per 100g than Canned Mushrooms. It has low energy density when compared to other foods. Canned Mushrooms, Solids having very low energy density.

Discover which food has more nutrients per 500 calories - Hawaii Mountain Yam or Canned Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Hawaii Mountain Yam	Canned Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	3.26% 0.052g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	78.3% 102g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	64.6% 46.8g	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	49% 18.7g	126% 48g	38g per day for Men 19-50 years
Protein	18% 10g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	324% 16.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	94% 1.22mg	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	26% 104μg	60% 240μg	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	21.6% 19.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.7% 160IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.4% 1.57mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Canned Mushrooms	Recommended Dietary Allowance
Calcium	19.4% 194mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	522% 4.7mg	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	41% 3.3mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.6mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	74.8% 1.72mg	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	36.2% 254mg	189% 1320mg	700mg per day for Men 19-50 years
Potassium	92% 3119mg	76% 2580mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.22μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	567% 8500mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	16.4% 608g	49.2% 1822g	3700g per day for Men 19-50 years

Hawaii Mountain Yam VS Canned Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hawaii Mountain Yam or Canned Mushrooms?

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

• 500 calories of Hawaii Mountain Yam have more Vitamin C and 7.8 times more Vitamin E than Canned Mushrooms.
• While 500 kcal of Canned Mushrooms, Solids contain 2.2 times more Vitamin B1, 3 times more Vitamin B2, 8.9 times more Vitamin B3, 5 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin D than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Mushrooms provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin D
• 500 calories of Canned Mushrooms have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Hawaii Mountain Yam as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin B12 and Vitamin K in 500 calories.

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

• 500 calories of Hawaii Mountain Yam have 1.2 times more Potassium than Canned Mushrooms.
• While 500 kcal of Canned Mushrooms, Solids contain 5.7 times more Copper, 4.8 times more Iron, 3.4 times more Magnesium, 5.2 times more Phosphorus, 15.7 times more Selenium, 87.6 times more Sodium, 7.1 times more Zinc and 3 times more Water than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Mushrooms contain similar levels of Calcium and Manganese per 500 calories.
• 500 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Mushrooms, Solids contain 7.8 times more Omega 6, 20.2 times more Sugars, 2.6 times more Fiber and 3.7 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Mushrooms offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 6
• Both Raw Hawaii Mountain Yam as well as Canned Mushrooms, Solids provide inadequate amounts of Omega 3 in 500 calories.