Comparing Nutrients in 7 ounces Microwaved White Mushrooms VS 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	2.4% 69.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.22% 12g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	0% 0g	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	14% 7.76g	7.48% 4.2g	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	9.92% 0.12mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	22.6% 0.29mg	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	7.94% 31.8μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	3.64% 22IU	375% 2252IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.26% 0.04mg	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	1.2% 12mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	63% 0.57mg	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	8.2% 0.65mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	5.95% 0.14mg	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	36% 252mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.98% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved White Mushrooms VS UV Exposed Portabella Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved White Mushrooms versus 7 oz of UV Exposed Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Microwaved White Mushrooms vs UV Exposed Portabella Mushrooms:

• 7 ounces of Microwaved White Mushrooms have 3.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and 103.2 times more Vitamin D than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D
• 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 seven ounces.

Comparing minerals per 7 ounces for Microwaved White Mushrooms vs UV Exposed Portabella Mushrooms:

• 7 ounces of Microwaved White Mushrooms have 1.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Potassium and 1.4 times more Zinc than UV Exposed Portabella Mushrooms.
• Both Microwaved White Mushrooms and UV Exposed Portabella Mushrooms contain similar levels of Iron, Manganese, Phosphorus, Selenium and Water per seven ounces.
• Both Microwaved White Mushrooms as well as Raw Portabella Mushrooms Exposed to UV lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved White Mushrooms have 1.6 times more Carbohydrate, 1.9 times more Fiber and 1.9 times more Protein than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in seven ounces.