Comparing Nutrients in 1 kilogram Boiled Lambsquarters VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters	33%	16%	51%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Lambsquarters	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	11% 320kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	13.6% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	34% 44.4g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	31% 22.6g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	58% 22g	38g per day for Men 19-50 years
Protein	57% 32g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	434% 3910μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	47.5% 190μg	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	411% 370mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4118% 4942μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	258% 2580mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	432% 3.9mg	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	87.5% 7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	29% 0.67mg	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	64.3% 450mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24% 889g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters VS Grilled Portabella Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Lambsquarters versus 1 kg of Grilled Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Lambsquarters vs Grilled Portabella Mushrooms:

• 1 kilogram of Boiled Lambsquarters has more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 1.6 times more Vitamin B2, 7 times more Vitamin B3, 20.3 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin D than Boiled and Drained Lambsquarters.
• 1 kilogram of Boiled Lambsquarters have insufficient amounts of Vitamin B5 and Vitamin D
• 1 kilogram of Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Lambsquarters as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lambsquarters vs Grilled Portabella Mushrooms:

• 1 kilogram of Boiled Lambsquarters has 86 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium and 7.8 times more Manganese than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 2 times more Copper, 3 times more Phosphorus, 1.5 times more Potassium, 24.3 times more Selenium and 2.2 times more Zinc than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Grilled Portabella Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Lambsquarters lack sufficient amounts of Selenium
• 1 kilogram of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lambsquarters has more Omega 3 than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 3.6 times more Sugars than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Grilled Portabella Mushrooms offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Grilled Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Lambsquarters as well as Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 6 in one kilogram.