Comparing Nutrients in 100 grams 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	2.3% 67kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	4.07% 5.3g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	3.23% 2.34g	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	6.58% 2.5g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	2.4% 1.34g	3.88% 2.17g	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	8.5% 0.1mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	7.3% 0.095mg	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	3.5% 14μg	4.5% 18μg	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	2.9% 2.6mg	4.44% 4mg	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	1.4% 0.21mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	2.6% 26mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	56% 0.5mg	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	5.5% 0.44mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	5% 0.12mg	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	4.86% 34mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs Boiled White Mushrooms:

• Raw Hawaii Mountain Yam has 1.4 times more Vitamin B1, 1.9 times more Vitamin B6, 21 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• While 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, 1.5 times more Vitamin C and more Vitamin D than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Hawaii Mountain Yam vs Boiled White Mushrooms:

• Raw Hawaii Mountain Yam has 4.3 times more Calcium and 2.1 times more Manganese than Boiled and Drained White Mushrooms.
• While 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 Raw Hawaii Mountain Yam and Boiled and Drained White Mushrooms have similar amounts of Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Hawaii Mountain Yam has 2.4 times more Energy and 3.1 times more Carbohydrate than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 4.7 times more Omega 6, 7.5 times more Sugars and 1.6 times more Protein than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Boiled and Drained White Mushrooms have similar amounts of Fiber per 100 g.
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained White Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.