Comparing Nutrients in 500 calories Sweet Cucumber Pickles VS UV Exposed White Mushroom

Weight per 500 calories

• Sweet Cucumber Pickles: 550g
• UV Exposed White Mushroom: 2273g

Sweet Cucumber Pickles have 4.1 times more energy per 100g than UV Exposed White Mushroom. It has average energy density when compared to other foods. Raw White Mushroom Exposed to UV having very low energy density.

Which food has more nutrients per 500 calories - Sweet Cucumber Pickles or UV Exposed White Mushroom?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Sweet Cucumber Pickles	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.32% 2.25g	7.97% 7.73g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	3.55% 1.14g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	89.4% 116g	57% 74g	130g per day for Men 19-50 years
Sugars	138% 100g	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	66.8% 48.4g	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	% 50.4g	% 33.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	60% 22.7g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	23% 209μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	703% 9.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	512% 82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	682% 34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	182% 2.36mg	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	1.37% 5.5μg	97% 386μg	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	4.27% 3.85mg	53% 47.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3962% 23773IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.98mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	33.5% 335mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	17% 1.37mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	9.16% 38.5mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	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	14% 99mg	279% 1955mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	213% 7227mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	384% 211μg	55μg per day for Men 19-50 years
Sodium	167% 2511mg	7.58% 114mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	107% 12mg	11mg per day for Men 19-50 years
Water	11.3% 419g	56.8% 2101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweet Cucumber Pickles vs UV Exposed White Mushroom:

• Sweet Cucumber Pickles have 8.7 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 13.4 times more Vitamin B1, 55.4 times more Vitamin B2, 129.7 times more Vitamin B3, 121.7 times more Vitamin B5, 17.9 times more Vitamin B6, 70.3 times more Vitamin B9, 12.4 times more Vitamin C and more Vitamin D than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sweet Cucumber Pickles vs UV Exposed White Mushroom:

• Sweet Cucumber Pickles have 4.9 times more Calcium and 22.1 times more Sodium than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 47 times more Copper, 8.3 times more Iron, 5.3 times more Magnesium, 3 times more Manganese, 19.8 times more Phosphorus, 13.2 times more Potassium, more Selenium, 17.9 times more Zinc and 5 times more Water than Sweet Cucumber Pickles.

Comparison of macro-nutrients per 500 calories:

• Sweet Cucumber Pickles have more Omega 3, 1.6 times more Carbohydrate, 2.2 times more Sugars and 12.5 times more Fructose than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 3.4 times more Fat, 14.4 times more Omega 6, 4.1 times more Fiber and 22 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Raw White Mushroom Exposed to UV have similar amounts of Energy per 500 kcal.
• Both Sweet Cucumber Pickles as well as Raw White Mushroom Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.