Comparing Nutrients in 7 ounces Canned Mushrooms VS Steamed Hawaii Mountain Yam

Macros Ratio

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

Macro Nutrients

	Canned Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.77% 10g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	NA	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	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	6.63% 3.7g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Canned Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	32% 0.41mg	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	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mushrooms	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	28.4% 0.26mg	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	19.6% 1.57mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	24.4% 0.56mg	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	18.7% 131mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	56.2% 843mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.14% 153g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Mushrooms have 12.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Steamed Hawaii Mountain Yam.
• While 7 oz of Steamed Hawaii Mountain Yam contain 3.4 times more Vitamin B6 than Canned Mushrooms, Solids.
• Both Canned Mushrooms and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B3
• Both Canned Mushrooms, Solids as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Canned Mushrooms have 1.8 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 4.6 times more Selenium, 35.4 times more Sodium and 2.3 times more Zinc than Steamed Hawaii Mountain Yam.
• While 7 oz of Steamed Hawaii Mountain Yam contain 3.3 times more Manganese and 3.8 times more Potassium than Canned Mushrooms, Solids.
• Both Canned Mushrooms and Steamed Hawaii Mountain Yam contain similar levels of Water per seven ounces.
• 7 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Canned Mushrooms, Solids as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Steamed Hawaii Mountain Yam contain 3.3 times more Energy and 3.9 times more Carbohydrate than Canned Mushrooms, Solids.
• Both Canned Mushrooms and Steamed Hawaii Mountain Yam offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Mushrooms provide inadequate amounts of Energy
• Both Canned Mushrooms, Solids as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.