Comparing Nutrients in 300 calories UV Exposed White Mushroom VS Sweet Cucumber Pickles

Weight per 300 calories

• UV Exposed White Mushroom: 1364g
• Sweet Cucumber Pickles: 330g

Sweet Cucumber Pickles have 4.1 times more energy per unit of mass than Raw White Mushroom Exposed to UV, which is average in comparison to other foods. UV Exposed White Mushroom having very low energy density.

Which food has more nutrients per 300 calories - UV Exposed White Mushroom or Sweet Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	UV Exposed White Mushroom	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.5g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	37.2% 27g	83% 60.2g	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% 2.3g	40% 29g	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	% 20g	% 30.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	8.68% 3.3g	38g per day for Men 19-50 years
Protein	75.2% 42g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	NA	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	6.87% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	422% 5.5mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	307% 49mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	409% 20.5mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	6.1% 0.079mg	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	58% 232μg	0.82% 3.3μg	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	32% 28.6mg	2.56% 2.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2377% 14264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	7.9% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	4.1% 41mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	10.3% 0.092mg	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	85.2% 6.8mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	9.3% 0.21mg	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	168% 1173mg	8.48% 59.3mg	700mg per day for Men 19-50 years
Potassium	128% 4336mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.55% 68mg	100% 1507mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	34% 1261g	6.8% 251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of UV Exposed White Mushroom vs Sweet Cucumber Pickles:

• Raw White Mushroom Exposed to UV has 13.4 times more Vitamin B1, 55.4 times more Vitamin B2, 129.7 times more Vitamin B3, 121.7 times more Vitamin B5, 17.9 times more Vitamin B6, 70.3 times more Vitamin B9, 12.4 times more Vitamin C and more Vitamin D than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 8.7 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for UV Exposed White Mushroom vs Sweet Cucumber Pickles:

• Raw White Mushroom Exposed to UV has 47 times more Copper, 8.3 times more Iron, 5.3 times more Magnesium, 3 times more Manganese, 19.8 times more Phosphorus, 13.2 times more Potassium, more Selenium, 17.9 times more Zinc and 5 times more Water than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 4.9 times more Calcium and 22.1 times more Sodium than Raw White Mushroom Exposed to UV.

Comparison of macro-nutrients per 300 calories:

• Raw White Mushroom Exposed to UV has 3.4 times more Fat, 14.4 times more Omega 6, 4.1 times more Fiber and 22 times more Protein than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain more Omega 3, 1.6 times more Carbohydrate, 2.2 times more Sugars and 12.5 times more Fructose than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Sweet Cucumber Pickles have similar amounts of Energy per 300 kcal.
• Both Raw White Mushroom Exposed to UV as well as Sweet Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.