Comparing Nutrients in 5 ounces Steamed Hawaii Mountain Yam VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam	8%	1%	91%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Steamed Hawaii Mountain Yam	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	4% 116kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	5.77% 7.5g	130g per day for Men 19-50 years
Sugars	NA	4.58% 3.3g	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	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Boiled 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	10% 0.12mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.15% 0.18mg	39.5% 6.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	10.4% 0.13mg	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	4.25% 17μg	6.38% 25.5μg	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	6.3% 5.67mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.9% 11.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	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	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	79.4% 0.71mg	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	7.6% 0.61mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	7.1% 0.16mg	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	8.1% 56.7mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	20.6% 702mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	2.96% 109g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Steamed Hawaii Mountain Yam vs Boiled White Mushrooms:

• Steamed Hawaii Mountain Yam has 2.2 times more Vitamin B6 than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 21.4 times more Vitamin B2, 34.3 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin D than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1 per 5 oz.
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Steamed Hawaii Mountain Yam vs Boiled White Mushrooms:

• Steamed Hawaii Mountain Yam has 2.5 times more Manganese and 1.4 times more Potassium than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 3.9 times more Copper, 4 times more Iron, 2.2 times more Phosphorus, 13.2 times more Selenium and 2.7 times more Zinc than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Boiled and Drained White Mushrooms have similar amounts of Magnesium and Water per 5 oz.
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Steamed Hawaii Mountain Yam has 2.9 times more Energy and 3.8 times more Carbohydrate than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 6 times more Omega 6 and 1.3 times more Protein than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.