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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled 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	8.62% 0.1mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	22.8% 0.3mg	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	6.38% 25.5μg	4.25% 17μg	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	6.3% 5.67mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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

	Boiled White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	20.3% 0.18mg	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	31% 2.47mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	17.4% 0.4mg	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	17.6% 123mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	20.6% 702mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.5% 129g	2.96% 109g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Boiled White Mushrooms have 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.
• While 5 oz of Steamed Hawaii Mountain Yam contain 2.5 times more Manganese and 1.4 times more Potassium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Steamed Hawaii Mountain Yam contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Boiled and Drained White Mushrooms as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Mushrooms have 1.3 times more Protein than Steamed Hawaii Mountain Yam.
• While 5 oz of Steamed Hawaii Mountain Yam contain 2.9 times more Energy and 3.8 times more Carbohydrate than Boiled and Drained White Mushrooms.
• 5 ounces of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Boiled and Drained White Mushrooms as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.