Comparing Nutrients in 5 ounces Lambsquarters VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Lambsquarters	32%	14%	54%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Lambsquarters	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.96% 10.3g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	NA	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	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.67g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Lambsquarters	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	91% 822μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52.4% 15.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	6.73% 27μg	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	126% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lambsquarters	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	43.8% 438mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	61.3% 0.55mg	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	21.3% 1.7mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	4.13% 0.095mg	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	14.6% 102mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Lambsquarters VS Grilled Portabella Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Lambsquarters versus 5 oz of Grilled Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Lambsquarters vs Grilled Portabella Mushrooms:

• 5 ounces of Lambsquarters have more Vitamin A, 2.2 times more Vitamin B1, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 5.2 times more Vitamin B3, 13.7 times more Vitamin B5 and more Vitamin D than Raw Lambsquarters.
• Both Lambsquarters and Grilled Portabella Mushrooms provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Lambsquarters have insufficient amounts of Vitamin B5 and Vitamin D
• 5 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Lambsquarters as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Lambsquarters vs Grilled Portabella Mushrooms:

• 5 ounces of Lambsquarters have 103 times more Calcium, 3 times more Iron, 2.6 times more Magnesium, 11.7 times more Manganese and 3.9 times more Sodium than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 1.3 times more Copper, 1.9 times more Phosphorus, 24.3 times more Selenium and 1.5 times more Zinc than Raw Lambsquarters.
• Both Lambsquarters and Grilled Portabella Mushrooms contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Lambsquarters lack sufficient amounts of Selenium
• 5 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lambsquarters have more Omega 3, 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Grilled Portabella Mushrooms.
• 5 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Raw Lambsquarters as well as Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.