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

Macros Ratio

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

Macro Nutrients

	White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	1.08% 31kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	3.55% 4.62g	22% 28.3g	130g per day for Men 19-50 years
Sugars	3.87% 2.8g	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	0.33% 0.24g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	NA	38g per day for Men 19-50 years
Protein	7.82% 4.38g	4.38% 2.45g	56g per day for Men 19-50 years

Vitamins

	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	9.57% 0.11mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.3% 2.98mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.65% 9.92IU	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

	White Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	8.86% 0.71mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	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	17.4% 122mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	20.6% 702mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.96% 109g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 White Mushrooms vs Steamed Hawaii Mountain Yam:

• 5 ounces of White Mushrooms have 28.7 times more Vitamin B2, 27.7 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
• While 5 oz of Steamed Hawaii Mountain Yam contain 2 times more Vitamin B6 than Raw White Mushrooms.
• Both 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 Raw 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 White Mushrooms vs Steamed Hawaii Mountain Yam:

• 5 ounces of White Mushrooms have 2.5 times more Copper, 2.2 times more Phosphorus, 10.3 times more Selenium and 1.6 times more Zinc than Steamed Hawaii Mountain Yam.
• While 5 oz of Steamed Hawaii Mountain Yam contain 6 times more Manganese and 1.6 times more Potassium than Raw White Mushrooms.
• Both White Mushrooms and Steamed Hawaii Mountain Yam contain similar levels of Iron, Magnesium and Water per five ounces.
• 5 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Raw 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 White Mushrooms have 1.8 times more Protein than Steamed Hawaii Mountain Yam.
• While 5 oz of Steamed Hawaii Mountain Yam contain 3.7 times more Energy and 6.1 times more Carbohydrate than Raw White Mushrooms.
• 5 ounces of White Mushrooms provide inadequate amounts of Energy
• Both Raw White Mushrooms as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.