Comparing Nutrients in 5 ounces Stir-Fried White Mushrooms VS 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	1.27% 37kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	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	4.4% 5.73g	22% 28.3g	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	6.7% 2.55g	NA	38g per day for Men 19-50 years
Protein	9.06% 5.07g	4.38% 2.45g	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	11.3% 0.14mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	7.1% 28.3μg	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	0% 0mg	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% 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	0.57% 5.67mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	4.43% 0.35mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	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	21.3% 149mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	20.6% 702mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	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: Stir-Fried White Mushrooms VS Steamed Hawaii Mountain Yam per 5 oz

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

• 5 ounces of Stir-Fried White Mushrooms have 33.1 times more Vitamin B2, 30.7 times more Vitamin B3, 3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
• While 5 oz of Steamed Hawaii Mountain Yam contain 5 times more Vitamin B6 than Stir-Fried White Mushrooms.
• Both Stir-Fried 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 and Vitamin B3
• Both Stir-Fried White Mushrooms as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stir-Fried White Mushrooms vs Steamed Hawaii Mountain Yam:

• 5 ounces of Stir-Fried White Mushrooms have 2.3 times more Copper, 2.6 times more Phosphorus, 15.4 times more Selenium and 1.8 times more Zinc than Steamed Hawaii Mountain Yam.
• While 5 oz of Steamed Hawaii Mountain Yam contain 1.7 times more Iron and 6 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Steamed Hawaii Mountain Yam contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stir-Fried White Mushrooms have 2.1 times more Protein than Steamed Hawaii Mountain Yam.
• While 5 oz of Steamed Hawaii Mountain Yam contain 3.2 times more Energy and 5 times more Carbohydrate than Stir-Fried White Mushrooms.
• 5 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Stir-Fried White Mushrooms as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.