Comparing Nutrients in 7 ounces Hawaii Mountain Yam VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Hawaii Mountain Yam	Portabella Mushrooms	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.73% 0.29g	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	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Portabella 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	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	22.6% 0.29mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	0.26% 0.04mg	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	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	63% 0.57mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	NA	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	5.95% 0.14mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.37% 162g	4.98% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Hawaii Mountain Yam have 1.7 times more Vitamin B1, 1.2 times more Vitamin B6 and more Vitamin C than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 6.8 times more Vitamin B2, 9.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin B12 than Raw Hawaii Mountain Yam.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Raw Hawaii Mountain Yam as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Hawaii Mountain Yam have 8.7 times more Calcium, 1.4 times more Iron and 3.5 times more Manganese than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 2.6 times more Copper, 3.2 times more Phosphorus, 26.6 times more Selenium and 2 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Portabella Mushrooms contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 7 ounces of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hawaii Mountain Yam have 3 times more Energy, 4.2 times more Carbohydrate and 1.9 times more Fiber than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 8.1 times more Sugars and 1.6 times more Protein than Raw Hawaii Mountain Yam.
• 7 ounces of Portabella Mushrooms provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Raw Portabella Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Hawaii Mountain Yam VS Portabella Mushrooms

What are the health benefits of Hawaii Mountain Yam compared to Portabella Mushrooms?

Hawaii Mountain Yam is a good source of fiber, vitamin C, and antioxidants, which can support digestive health and boost the immune system. Portabella mushrooms are rich in B vitamins, potassium, and antioxidants, which can help lower blood pressure and support heart health. Both are nutritious options for a plant-based diet, offering unique health benefits.

Can I lose weight easier by eating more Hawaii Mountain Yam or Portabella Mushrooms?

Both Hawaii Mountain Yam and Portabella Mushrooms can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, for weight loss, it is important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both Hawaii Mountain Yam and Portabella Mushrooms into your meals can help you feel full and satisfied while providing essential nutrients for weight loss and overall health.

Should I eat more Hawaii Mountain Yam or more Portabella Mushrooms to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume both Hawaii Mountain Yam and Portabella Mushrooms as part of a balanced vegan diet. Hawaii Mountain Yam is a good source of carbohydrates for energy, while Portabella Mushrooms provide protein and important nutrients for muscle growth and recovery. Incorporating a variety of plant-based foods will help support your muscle-building goals.

What is the environmental impact of producing Hawaii Mountain Yam compared to Portabella Mushrooms?

Hawaii Mountain Yam has a higher environmental impact compared to Portabella Mushrooms due to factors such as land use, water consumption, and greenhouse gas emissions associated with yam cultivation. Mushrooms, on the other hand, have a lower environmental footprint as they require less land, water, and energy to grow. Opting for Portabella Mushrooms over Hawaii Mountain Yam can be a more sustainable choice for the environment.