Comparing Nutrients in 100 calories UV Exposed White Mushroom VS Grilled UV Exposed Portabella Mushrooms

Weight per 100 calories

• UV Exposed White Mushroom: 455g
• Grilled UV Exposed Portabella Mushrooms: 345g

Grilled Portabella Mushrooms Exposed to UV have 1.3 times more energy per unit of mass than Raw White Mushroom Exposed to UV, which is very low in comparison to other foods. UV Exposed White Mushroom having very low energy density.

Which food has more nutrients per 100 calories - UV Exposed White Mushroom or Grilled UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	UV Exposed White Mushroom	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.28% 0.73g	5.33% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	12.4% 9g	10.7% 7.8g	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	1.07% 0.77g	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	% 6.73g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.55g	20% 7.6g	38g per day for Men 19-50 years
Protein	25% 14g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	87% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	32.4% 0.42mg	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	19.3% 77.3μg	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.55mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	792% 4755IU	301% 1807IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	149% 1.34mg	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	28.4% 2.27mg	17.2% 1.38mg	8mg per day for Men 19-50 years
Magnesium	9.74% 41mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	10% 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	56% 391mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	42.5% 1445mg	44.3% 1507mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	137% 75.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	11.4% 420g	8.45% 313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of UV Exposed White Mushroom vs Grilled UV Exposed Portabella Mushrooms:

• Raw White Mushroom Exposed to UV has 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, more Vitamin C and 2.6 times more Vitamin D than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.3 times more Vitamin B3 than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Raw White Mushroom Exposed to UV as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for UV Exposed White Mushroom vs Grilled UV Exposed Portabella Mushrooms:

• Raw White Mushroom Exposed to UV has 1.3 times more Calcium, 1.6 times more Iron and 1.3 times more Water than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.8 times more Selenium and 1.7 times more Sodium than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw White Mushroom Exposed to UV has more Fructose and 1.2 times more Protein than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.3 times more Fat and 1.7 times more Fiber than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 100 kcal.
• Both Raw White Mushroom Exposed to UV as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.