Comparing Nutrients in 300 calories Dill Pickled Cucumber VS UV Exposed White Mushroom

Weight per 300 calories

• Dill Pickled Cucumber: 2500g
• UV Exposed White Mushroom: 1364g

Raw White Mushroom Exposed to UV has 1.8 times more energy per unit of mass than Dill Pickled Cucumber, which is very low in comparison to other foods. Dill Pickled Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Dill Pickled Cucumber or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	4.78% 4.64g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.98g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.3% 60.3g	34% 44.5g	130g per day for Men 19-50 years
Sugars	37% 26.8g	37.2% 27g	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	19% 13.8g	3.2% 2.3g	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	% 13g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	36% 13.6g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dill Pickled Cucumber	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	422% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	307% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.03mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	109% 1.4mg	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	50% 200μg	58% 232μg	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	64% 57.5mg	32% 28.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2377% 14264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5% 0.75mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 433μg	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	143% 1425mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	482% 4.34mg	0.9mg per day for Men 19-50 years
Fluoride	19% 753μg	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	81.3% 6.5mg	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	28% 0.64mg	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	57% 400mg	168% 1173mg	700mg per day for Men 19-50 years
Potassium	86% 2925mg	128% 4336mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	1348% 20225mg	4.55% 68mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	63.7% 2359g	34% 1261g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dill Pickled Cucumber vs UV Exposed White Mushroom:

• Dill Pickled Cucumber has 2 times more Vitamin C, 5.5 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 3.8 times more Vitamin B2, 18.1 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Raw White Mushroom Exposed to UV have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Dill Pickled Cucumber as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Dill Pickled Cucumber vs UV Exposed White Mushroom:

• Dill Pickled Cucumber has 34.8 times more Calcium, 1.4 times more Magnesium, 2.4 times more Manganese, 296.6 times more Sodium and 1.9 times more Water than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 6.2 times more Copper, 2.9 times more Phosphorus, 1.5 times more Potassium, more Selenium and 2.8 times more Zinc than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Raw White Mushroom Exposed to UV have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dill Pickled Cucumber has 1.6 times more Fat, 2.9 times more Saturated Fat, more Omega 3, 1.4 times more Carbohydrate, 5.9 times more Fructose and 1.8 times more Fiber than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 1.7 times more Omega 6 and 3.4 times more Protein than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Raw White Mushroom Exposed to UV have similar amounts of Energy and Sugars per 300 kcal.
• Both Dill Pickled Cucumber as well as Raw White Mushroom Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.