Comparing Nutrients in 500 calories Red Leaf Lettuce VS White Mushrooms

Weight per 500 calories

• Red Leaf Lettuce: 3846g
• White Mushrooms: 2273g

Raw White Mushrooms have 1.7 times more energy per unit of mass than Raw Red Leaf Lettuce, which is very low in comparison to other foods. Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Red Leaf Lettuce or White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Red Leaf Lettuce	White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	7.97% 7.73g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	3.55% 1.14g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	57% 74g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	62% 45g	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	15% 10.8g	5.33% 3.86g	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	% 7.7g	% 33.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	91% 34.6g	60% 22.7g	38g per day for Men 19-50 years
Protein	91% 51g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	White Mushrooms	Recommended Dietary Allowance
Vitamin A	1603% 14423μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	703% 9.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	512% 82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	682% 34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	687% 206μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	346% 1385μg	97% 386μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	158% 142mg	53% 47.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.5% 5.77mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4497% 5396μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	White Mushrooms	Recommended Dietary Allowance
Calcium	127% 1269mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	803% 7.23mg	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	577% 46mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	46.4% 1.07mg	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	154% 1077mg	279% 1955mg	700mg per day for Men 19-50 years
Potassium	212% 7192mg	213% 7227mg	3400mg per day for Men 19-50 years
Selenium	105% 57.7μg	384% 211μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	7.58% 114mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	107% 12mg	11mg per day for Men 19-50 years
Water	99% 3678g	56.8% 2101g	3700g per day for Men 19-50 years

Red Leaf Lettuce VS White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Leaf Lettuce or White Mushrooms?

Lets compare vitamin content per 500 calories of Red Leaf Lettuce vs White Mushrooms:

• 500 calories of Red Leaf Lettuce have more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9, 3 times more Vitamin C, 25.4 times more Vitamin E and more Vitamin K than White Mushrooms.
• While 500 kcal of Raw White Mushrooms contain 3.1 times more Vitamin B2, 6.6 times more Vitamin B3, 6.2 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw Red Leaf Lettuce.
• 500 calories of Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Red Leaf Lettuce vs White Mushrooms:

• 500 calories of Red Leaf Lettuce have 18.6 times more Calcium, 4.1 times more Iron, 2.3 times more Magnesium, 7.3 times more Manganese, 8.5 times more Sodium and 1.8 times more Water than White Mushrooms.
• While 500 kcal of Raw White Mushrooms contain 6.7 times more Copper, 1.8 times more Phosphorus, 3.7 times more Selenium and 1.5 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and White Mushrooms contain similar levels of Potassium per 500 calories.
• 500 calories of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Leaf Lettuce have more Omega 3, 2.8 times more Fructose and 1.5 times more Fiber than White Mushrooms.
• While 500 kcal of Raw White Mushrooms contain 2.8 times more Omega 6, 2.4 times more Sugars and 1.4 times more Protein than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and White Mushrooms offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Leaf Lettuce provide inadequate amounts of Omega 6
• 500 calories of White Mushrooms provide inadequate amounts of Omega 3