Comparing Nutrients in 7 ounces Hawaii Mountain Yam VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Hawaii Mountain Yam	Canned Mushrooms	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	7.77% 10g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	6.4% 4.64g	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	13% 4.96g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	9.3% 0.12mg	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	6.95% 27.8μg	5.95% 24μg	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	5.73% 5.16mg	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	2.78% 0.42mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Canned Mushrooms	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	52% 0.47mg	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	11% 0.87mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	7.42% 0.17mg	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	9.64% 67.5mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.37% 162g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Canned Mushrooms per 7 oz

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

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

• 7 ounces of Hawaii Mountain Yam have 2.9 times more Vitamin B6 and more Vitamin C than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 3.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Mushrooms provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Mushrooms have insufficient amounts of Vitamin C
• Both Raw Hawaii Mountain Yam as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Hawaii Mountain Yam have 2.4 times more Calcium, 2.8 times more Manganese and 3.2 times more Potassium than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 2.1 times more Copper, 1.8 times more Iron, 1.9 times more Phosphorus, 5.9 times more Selenium, 32.7 times more Sodium and 2.7 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Mushrooms contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 7 ounces of Canned Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hawaii Mountain Yam have 2.7 times more Energy and 3.2 times more Carbohydrate than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 7.5 times more Sugars and 1.4 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Mushrooms provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Canned Mushrooms, Solids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.