Comparing Nutrients in 500 calories UV Exposed White Mushroom VS Grilled UV Exposed Portabella Mushrooms

Weight per 500 calories

• UV Exposed White Mushroom: 2273g
• Grilled UV Exposed Portabella Mushrooms: 1724g

Grilled Portabella Mushrooms Exposed to UV have 1.3 times more energy per unit of mass than Raw White Mushroom Exposed to UV, which is very low in comparison to other foods. UV Exposed White Mushroom having very low energy density.

Which food has more nutrients per 500 calories - UV Exposed White Mushroom or Grilled UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	UV Exposed White Mushroom	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.97% 7.73g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.14g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	26.7% 4.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	59% 76.6g	130g per day for Men 19-50 years
Sugars	62% 45g	53.7% 39g	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	5.33% 3.86g	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	% 33.6g	% 39g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	60% 22.7g	100% 38g	38g per day for Men 19-50 years
Protein	125% 70.2g	101% 56.6g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	703% 9.14mg	534% 6.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	512% 82mg	674% 108mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	682% 34mg	434% 21.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	162% 2.1mg	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	97% 386μg	82% 328μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53% 47.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3962% 23773IU	1506% 9034IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	6.8% 68mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	803% 7.23mg	745% 6.7mg	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	142% 11.4mg	86.2% 6.9mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	50.2% 1.16mg	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	279% 1955mg	333% 2328mg	700mg per day for Men 19-50 years
Potassium	213% 7227mg	222% 7534mg	3400mg per day for Men 19-50 years
Selenium	384% 211μg	687% 378μg	55μg per day for Men 19-50 years
Sodium	7.58% 114mg	12.6% 190mg	1500mg per day for Men 19-50 years
Zinc	107% 12mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	56.8% 2101g	42.2% 1563g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of UV Exposed White Mushroom vs Grilled UV Exposed Portabella Mushrooms:

• Raw White Mushroom Exposed to UV has 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, more Vitamin C and 2.6 times more Vitamin D than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.3 times more Vitamin B3 than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw White Mushroom Exposed to UV as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for UV Exposed White Mushroom vs Grilled UV Exposed Portabella Mushrooms:

• Raw White Mushroom Exposed to UV has 1.3 times more Calcium, 1.6 times more Iron and 1.3 times more Water than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.8 times more Selenium and 1.7 times more Sodium than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Mushroom Exposed to UV has more Fructose and 1.2 times more Protein than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.3 times more Fat and 1.7 times more Fiber than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 500 kcal.
• Both Raw White Mushroom Exposed to UV as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.