Comparing Nutrients in 500 calories Microwaved White Mushrooms VS UV Exposed Portabella Mushrooms

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• UV Exposed Portabella Mushrooms: 2273g

Microwaved White Mushrooms have 1.6 times more energy per 100g than UV Exposed Portabella Mushrooms. It has low energy density when compared to other foods. Raw Portabella Mushrooms Exposed to UV having very low energy density.

Discover which food has more nutrients per 500 calories - Microwaved White Mushrooms or UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Microwaved White Mushrooms	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.57g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	4.26% 1.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	67.7% 88g	130g per day for Men 19-50 years
Sugars	0% 0g	78.4% 57g	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	15.4% 11g	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	% 0g	% 45.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	94% 35.7g	77.8% 29.5g	38g per day for Men 19-50 years
Protein	100% 56g	85.6% 48g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	227% 2.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	638% 102mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	518% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	259% 3.36mg	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	57% 229μg	159% 636μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.3% 1.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 157IU	4299% 25795IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	3.03% 0.45mg	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

	Microwaved White Mushrooms	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	722% 6.5mg	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	59% 4.7mg	88% 7.05mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	68% 1.57mg	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	259% 1814mg	351% 2455mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	243% 8273mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	769% 423μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	13.6% 205mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	110% 12mg	11mg per day for Men 19-50 years
Water	34% 1265g	57% 2110g	3700g per day for Men 19-50 years

Microwaved White Mushrooms VS UV Exposed Portabella Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwaved White Mushrooms or UV Exposed Portabella Mushrooms?

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

• 500 calories of Microwaved White Mushrooms have 2.1 times more Vitamin B2 than UV Exposed Portabella Mushrooms.
• While 500 kcal of Raw Portabella Mushrooms Exposed to UV contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 4.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12 and 164.2 times more Vitamin D than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Microwaved White Mushrooms have insufficient amounts of Vitamin B12
• Both Microwaved White Mushrooms as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 500 calories.

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

• 500 kcal of Raw Portabella Mushrooms Exposed to UV contain 1.5 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium and 1.7 times more Water than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and UV Exposed Portabella Mushrooms contain similar levels of Copper, Magnesium, Potassium, Sodium and Zinc per 500 calories.
• Both Microwaved White Mushrooms as well as Raw Portabella Mushrooms Exposed to UV lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwaved White Mushrooms have 1.2 times more Fiber than UV Exposed Portabella Mushrooms.
• While 500 kcal of Raw Portabella Mushrooms Exposed to UV contain more Sugars and more Fructose than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and UV Exposed Portabella Mushrooms offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.