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

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam	8%	1%	91%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Steamed Hawaii Mountain Yam	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.25% 0.079g	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	6.17% 8g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Stir-Fried 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	57.5% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	6.4% 0.083mg	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	5.95% 24μg	9.92% 39.7μg	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	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	64% 0.58mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.14% 153g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam VS Stir-Fried White Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Steamed Hawaii Mountain Yam versus 7 oz of Stir-Fried White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Steamed Hawaii Mountain Yam have 5 times more Vitamin B6 than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 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.
• Both Steamed Hawaii Mountain Yam and Stir-Fried White Mushrooms provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Steamed Hawaii Mountain Yam have 1.7 times more Iron, 6 times more Manganese and 1.3 times more Potassium than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 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.
• Both Steamed Hawaii Mountain Yam and Stir-Fried White Mushrooms contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Hawaii Mountain Yam have 3.2 times more Energy and 5 times more Carbohydrate than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 2.1 times more Protein than Steamed Hawaii Mountain Yam.
• 7 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.