Comparing Nutrients in 500 calories Grilled Portabella Mushrooms VS Boiled Lambsquarters

Weight per 500 calories

• Grilled Portabella Mushrooms: 1724g
• Boiled Lambsquarters: 1563g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Grilled Portabella Mushrooms or Boiled Lambsquarters?

Macros Ratio

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

Macro Nutrients

	Grilled Portabella Mushrooms	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	25% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	60% 78g	130g per day for Men 19-50 years
Sugars	53.7% 39g	13.4% 9.7g	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	0% 0g	NA	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	100% 38g	86.3% 33g	38g per day for Men 19-50 years
Protein	101% 56.6g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	534% 6.95mg	313% 4.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	674% 108mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	434% 21.7mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	638% 191μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82% 328μg	54.7% 219μg	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	0% 0mg	642% 578mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	40.2% 241IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6435% 7722μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	403% 4031mg	1000mg per day for Men 19-50 years
Copper	745% 6.7mg	342% 3.08mg	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	86.2% 6.9mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	85.6% 359mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	357% 8.2mg	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	333% 2328mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	222% 7534mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	687% 378μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	12.6% 190mg	30.2% 453mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	42.2% 1563g	37.5% 1389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Grilled Portabella Mushrooms vs Boiled Lambsquarters:

• Grilled Portabella Mushrooms have 1.7 times more Vitamin B2, 7.7 times more Vitamin B3, 22.4 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin D than Boiled and Drained Lambsquarters.
• While Boiled and Drained Lambsquarters contain more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Grilled Portabella Mushrooms vs Boiled Lambsquarters:

• Grilled Portabella Mushrooms have 2.2 times more Copper, 3.3 times more Phosphorus, 1.7 times more Potassium, 26.9 times more Selenium and 2.4 times more Zinc than Boiled and Drained Lambsquarters.
• While Boiled and Drained Lambsquarters contain 77.9 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 7.1 times more Manganese and 2.4 times more Sodium than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Boiled and Drained Lambsquarters have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Grilled Portabella Mushrooms have 4 times more Sugars than Boiled and Drained Lambsquarters.
• While Boiled and Drained Lambsquarters contain more Omega 3 than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Boiled and Drained Lambsquarters have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Grilled Portabella Mushrooms as well as Boiled and Drained Lambsquarters have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.