Comparing Nutrients in 100 calories Yautia VS Microwaved White Mushrooms

Weight per 100 calories

• Yautia: 102g
• Microwaved White Mushrooms: 286g

Yautia has 2.8 times more energy per 100g than Microwaved White Mushrooms. It has average energy density when compared to other foods. Microwaved White Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Yautia or Microwaved White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Yautia	6%	3%	91%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Yautia	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	13.3% 17.3g	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	4.03% 1.53g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Yautia	Microwaved 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	8.25% 0.099mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.14% 0.041mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.27% 0.21mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	10.8% 0.14mg	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	4.34% 17.3μg	11.4% 45.7μg	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	5.9% 5.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.24% 31.4IU	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

	Yautia	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	117% 1.06mg	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	12.5% 1mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	5.83% 24.5mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	8.25% 0.19mg	7.95% 0.18mg	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	7.43% 52mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	41% 1394mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	94% 51.4μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	3.24% 48.6mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2% 74.6g	6.84% 253g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Yautia vs Microwaved White Mushrooms:

• Raw Yautia has 1.7 times more Vitamin B6 and more Vitamin C than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 1.7 times more Vitamin B1, 30.2 times more Vitamin B2, 22.5 times more Vitamin B3, 26.3 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin D than Raw Yautia .
• Both Raw Yautia as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Yautia vs Microwaved White Mushrooms:

• Microwaved White Mushrooms contain 1.9 times more Calcium, 4 times more Copper, 1.6 times more Magnesium, 7 times more Phosphorus, 2.3 times more Potassium, 72 times more Selenium, 2.3 times more Sodium, 4.1 times more Zinc and 3.4 times more Water than Raw Yautia .
• Both Raw Yautia and Microwaved White Mushrooms have similar amounts of Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Yautia has 1.4 times more Carbohydrate than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 3.2 times more Fat, 4.7 times more Fiber and 7.5 times more Protein than Raw Yautia .
• Both Raw Yautia and Microwaved White Mushrooms have similar amounts of Energy per 100 kcal.
• Both Raw Yautia as well as Microwaved White Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.