Comparing Nutrients in 100 calories White Mushrooms VS Red Leaf Lettuce

Weight per 100 calories

• White Mushrooms: 455g
• Red Leaf Lettuce: 769g

White Mushrooms have 1.7 times more energy per 100g than Red Leaf Lettuce. It has very low energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 100 calories - White Mushrooms or Red Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	White Mushrooms	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	4.28% 0.73g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	12.4% 9g	5.1% 3.7g	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	2.97% 2.15g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.55g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	25% 14g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	321% 2885μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.3μg	69.2% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.58% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.55mg	31.6% 28.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 32IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	899% 1079μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	24% 0.22mg	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	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	9.74% 41mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	68% 1.56mg	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	56% 391mg	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	42.5% 1445mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.4% 420g	20% 736g	3700g per day for Men 19-50 years

White Mushrooms VS Red Leaf Lettuce Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Mushrooms or Red Leaf Lettuce?

Lets compare vitamin content per 100 calories of White Mushrooms vs Red Leaf Lettuce:

• 100 calories of White Mushrooms have 3.1 times more Vitamin B2, 6.6 times more Vitamin B3, 6.2 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Red Leaf Lettuce.
• While 100 kcal of Raw Red Leaf Lettuce contain more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9, 3 times more Vitamin C, 25.4 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• 100 calories of White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 calories of Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 calories for White Mushrooms vs Red Leaf Lettuce:

• 100 calories of White Mushrooms have 6.7 times more Copper, 1.8 times more Phosphorus, 3.7 times more Selenium and 1.5 times more Zinc than Red Leaf Lettuce.
• While 100 kcal of Raw Red Leaf Lettuce contain 18.6 times more Calcium, 4.1 times more Iron, 2.3 times more Magnesium, 7.3 times more Manganese, 8.5 times more Sodium and 1.8 times more Water than Raw White Mushrooms.
• Both White Mushrooms and Red Leaf Lettuce contain similar levels of Potassium per 100 calories.
• 100 calories of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Mushrooms have 2.8 times more Omega 6, 2.4 times more Sugars and 1.4 times more Protein than Red Leaf Lettuce.
• While 100 kcal of Raw Red Leaf Lettuce contain more Omega 3, 2.8 times more Fructose and 1.5 times more Fiber than Raw White Mushrooms.
• Both White Mushrooms and Red Leaf Lettuce offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of White Mushrooms provide inadequate amounts of Omega 3
• 100 calories of Red Leaf Lettuce provide inadequate amounts of Omega 6