Comparing Nutrients in 7 ounces Hawaii Mountain Yam VS White Mushrooms

Macros Ratio

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

Macro Nutrients

	Hawaii Mountain Yam	White 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	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.31% 0.099g	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	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	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	13% 4.96g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	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	6.95% 27.8μg	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	5.73% 5.16mg	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	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	White 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	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	11% 0.87mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	9.64% 67.5mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.37% 162g	4.96% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Hawaii Mountain Yam versus 7 oz of 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 White Mushrooms:

• 7 ounces of Hawaii Mountain Yam have 1.3 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.2 times more Vitamin C than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 21.2 times more Vitamin B2, 7.5 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and White Mushrooms provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Raw 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 White Mushrooms:

• 7 ounces of Hawaii Mountain Yam have 8.7 times more Calcium, 1.3 times more Magnesium, 5.1 times more Manganese and 1.3 times more Potassium than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 2.9 times more Copper, 2.5 times more Phosphorus, 13.3 times more Selenium and 1.9 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and White Mushrooms contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Hawaii Mountain Yam lack sufficient amounts of Selenium
• 7 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hawaii Mountain Yam have 3 times more Energy, 5 times more Carbohydrate and 2.5 times more Fiber than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 6.4 times more Sugars and 2.3 times more Protein than Raw Hawaii Mountain Yam.
• 7 ounces of White Mushrooms provide inadequate amounts of Energy
• Both Raw Hawaii Mountain Yam as well as Raw White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Hawaii Mountain Yam VS White Mushrooms

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

Hawaii Mountain Yam is a good source of fiber, vitamin C, and potassium, which can support digestive health, immune function, and heart health. White mushrooms are rich in antioxidants, B vitamins, and minerals like selenium, which can help boost immunity and support overall health. Both are nutritious options, but Hawaii Mountain Yam may provide more fiber and potassium compared to White Mushrooms.

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

Both Hawaii Mountain Yam and White Mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, White Mushrooms are lower in calories and higher in water content, making them a great option for promoting weight loss. Including a variety of fruits, vegetables, whole grains, and legumes in your diet, along with regular physical activity, is key to achieving and maintaining a healthy weight.

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

Both Hawaii Mountain Yam and White Mushrooms can be beneficial for muscle gain due to their nutrient content. Hawaii Mountain Yam is a good source of complex carbohydrates, which provide energy for workouts, while White Mushrooms are rich in protein and essential amino acids needed for muscle repair and growth. To support muscle development, it's important to have a balanced diet that includes a variety of plant-based foods. Consider incorporating both Hawaii Mountain Yam and White Mushrooms into your meals to optimize your muscle-building potential.

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

Hawaii Mountain Yam production generally has a higher environmental impact compared to White Mushrooms. Yam cultivation requires more water, land, and resources, contributing to deforestation and habitat destruction. In contrast, White Mushrooms can be grown in controlled indoor environments using less water and land, making them a more sustainable choice.