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

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Hawaii Mountain Yam	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.38% 0.12g	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	2.1% 0.36g	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	8.08% 10.5g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Boiled White 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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	14.5% 0.19mg	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	8.93% 35.7μg	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	5.73% 5.16mg	8.8% 7.94mg	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	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	111% 1mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	9.92% 0.23mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	15.7% 1.73mg	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 Boiled White Mushrooms per 7 oz

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

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

• 7 ounces of Hawaii Mountain Yam have 1.4 times more Vitamin B1 and 1.9 times more Vitamin B6 than Boiled White Mushrooms.
• While 7 oz of Boiled and Drained White Mushrooms contain 15.8 times more Vitamin B2, 9.3 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Hawaii Mountain Yam.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Hawaii Mountain Yam have 4.3 times more Calcium and 2.1 times more Manganese than Boiled White Mushrooms.
• While 7 oz of Boiled and Drained White Mushrooms contain 4.6 times more Copper, 4 times more Iron, 2.6 times more Phosphorus, 17 times more Selenium and 3.2 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Boiled White Mushrooms contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 7 ounces of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hawaii Mountain Yam have 2.4 times more Energy and 3.1 times more Carbohydrate than Boiled White Mushrooms.
• While 7 oz of Boiled and Drained White Mushrooms contain 7.5 times more Sugars and 1.6 times more Protein than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Boiled White Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.