Comparing Nutrients in 7 ounces Steamed Hawaii Mountain Yam VS White Mushrooms

Macros Ratio

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

Macro Nutrients

	Steamed Hawaii Mountain Yam	White Mushrooms	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	5.22% 2g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	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	14.2% 0.17mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	60% 18μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.3% 14IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	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	White Mushrooms	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	70% 0.63mg	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	10.7% 0.85mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	4.06% 0.093mg	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	11.3% 79.4mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.14% 153g	4.96% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Steamed Hawaii Mountain Yam vs White Mushrooms:

• Steamed Hawaii Mountain Yam has 2 times more Vitamin B6 than Raw White Mushrooms.
• While Raw White Mushrooms contain 28.7 times more Vitamin B2, 27.7 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Raw White Mushrooms have similar amounts of Vitamin B1 per 7 oz.
• Both Steamed Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Steamed Hawaii Mountain Yam vs White Mushrooms:

• Steamed Hawaii Mountain Yam has 6 times more Manganese and 1.6 times more Potassium than Raw White Mushrooms.
• While Raw White Mushrooms contain 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.
• Both Steamed Hawaii Mountain Yam and Raw White Mushrooms have similar amounts of Iron, Magnesium and Water per 7 oz.
• Both Steamed Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Steamed Hawaii Mountain Yam has 3.7 times more Energy and 6.1 times more Carbohydrate than Raw White Mushrooms.
• While Raw White Mushrooms contain 1.8 times more Protein than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam as well as Raw White Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.