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

Weight per 500 calories

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

Steamed Hawaii Mountain Yam has 3.2 times more energy per unit of mass than Stir-Fried White Mushrooms, which is average in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Stir-Fried White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	1.08% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.8% 77.7g	94% 122g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	NA	38g per day for Men 19-50 years
Protein	123% 69g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	685% 8.9mg	6.57% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	479% 76.7mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	558% 28mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	98% 1.27mg	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	96% 385μg	18.3% 73μg	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	25.6% 154IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.88% 48.8mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	87.4% 0.79mg	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	60% 4.8mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	75% 1.73mg	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	288% 2019mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	224% 7615mg	88.8% 3018mg	3400mg per day for Men 19-50 years
Selenium	486% 267μg	9.98% 5.5μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	4.88% 73mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	47.3% 1752g	12.7% 470g	3700g per day for Men 19-50 years

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

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

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

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

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

• 500 calories of Stir-Fried White Mushrooms have 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.
• While 500 kcal of Steamed Hawaii Mountain Yam contain 1.9 times more Manganese than Stir-Fried White Mushrooms.
• 500 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Stir-Fried White Mushrooms as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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