Comparing Nutrients in 100 grams Steamed Hawaii Mountain Yam VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam	8%	1%	91%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Steamed Hawaii Mountain Yam	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	2.83% 82kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.1% 1.73g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.17% 0.086mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.08% 0.014mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	3.23% 0.042mg	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	3% 12μg	5% 20μg	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	0% 0IU	1.33% 8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	0.8% 8mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	32.3% 0.29mg	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	5.38% 0.43mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	2.04% 0.047mg	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	5.7% 40mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	14.6% 495mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.1% 77g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam VS Stir-Fried White Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Steamed Hawaii Mountain Yam versus 100 g of Stir-Fried White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Stir-Fried White Mushrooms:

• 100 grams of Steamed Hawaii Mountain Yam have 5 times more Vitamin B6 than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 33.1 times more Vitamin B2, 30.7 times more Vitamin B3, 3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Stir-Fried White Mushrooms provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs Stir-Fried White Mushrooms:

• 100 grams of Steamed Hawaii Mountain Yam have 1.7 times more Iron, 6 times more Manganese and 1.3 times more Potassium than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 2.3 times more Copper, 2.6 times more Phosphorus, 15.4 times more Selenium and 1.8 times more Zinc than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Stir-Fried White Mushrooms contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Steamed Hawaii Mountain Yam have 3.2 times more Energy and 5 times more Carbohydrate than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 2.1 times more Protein than Steamed Hawaii Mountain Yam.
• 100 grams of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Steamed Hawaii Mountain Yam as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.