Comparing Nutrients in 5 ounces Hawaii Mountain Yam VS White Mushrooms

Macros Ratio

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

Macro Nutrients

	Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Energy	3.27% 95kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	3.55% 4.62g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	3.87% 2.8g	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	0.33% 0.24g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.1% 3.7mg	3.3% 2.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Calcium	3.7% 37mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	50% 0.45mg	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	7.8% 0.62mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	2.9% 0.067mg	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	6.9% 48mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	17.4% 593mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS White Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Hawaii Mountain Yam versus 5 oz of White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Hawaii Mountain Yam have 1.3 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.2 times more Vitamin C than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 21.2 times more Vitamin B2, 7.5 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and White Mushrooms provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Hawaii Mountain Yam have 8.7 times more Calcium, 1.3 times more Magnesium, 5.1 times more Manganese and 1.3 times more Potassium than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 2.9 times more Copper, 2.5 times more Phosphorus, 13.3 times more Selenium and 1.9 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and White Mushrooms contain similar levels of Iron and Water per five ounces.
• 5 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 5 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hawaii Mountain Yam have 3 times more Energy, 5 times more Carbohydrate and 2.5 times more Fiber than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 6.4 times more Sugars and 2.3 times more Protein than Raw Hawaii Mountain Yam.
• 5 ounces of White Mushrooms provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Raw White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in five ounces.