Comparing Nutrients in 14 ounces Dill Pickled Cucumber VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Dill Pickled Cucumber	14%	19%	67%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Dill Pickled Cucumber	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.57g	9.95% 13g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	11% 7.86g	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	3% 2.2g	0.93% 0.67g	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	% 2.06g	% 5.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.54% 2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dill Pickled Cucumber	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	31.8% 0.41mg	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	7.94% 31.8μg	17% 67.5μg	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	10% 9.13mg	9.26% 8.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	692% 4152IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.2% 68.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Pickled Cucumber	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	22.6% 226mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	140% 1.26mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	13% 1.03mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	8.1% 0.19mg	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	9.07% 63.5mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	214% 3211mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	10% 374g	9.9% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dill Pickled Cucumber vs UV Exposed White Mushroom:

• Dill Pickled Cucumber has more Vitamin K than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 1.8 times more Vitamin B1, 7.1 times more Vitamin B2, 33.1 times more Vitamin B3, 7.5 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin D than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Raw White Mushroom Exposed to UV have similar amounts of Vitamin C per 14 oz.
• Both Dill Pickled Cucumber as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Dill Pickled Cucumber vs UV Exposed White Mushroom:

• Dill Pickled Cucumber has 19 times more Calcium, 1.3 times more Manganese and 161.8 times more Sodium than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 11.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 5.4 times more Phosphorus, 2.7 times more Potassium, more Selenium and 5.2 times more Zinc than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Raw White Mushroom Exposed to UV have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dill Pickled Cucumber has more Omega 3 than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 1.4 times more Carbohydrate, 1.9 times more Sugars and 6.2 times more Protein than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Raw White Mushroom Exposed to UV have similar amounts of Fiber per 14 oz.
• Both Dill Pickled Cucumber as well as Raw White Mushroom Exposed to UV have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.