Comparing Nutrients in 100 calories Boiled Broccoli VS Grilled UV Exposed Portabella Mushrooms

Weight per 100 calories

• Boiled Broccoli: 286g
• Grilled UV Exposed Portabella Mushrooms: 345g

Boiled Broccoli has 1.2 times more energy per 100g than Grilled UV Exposed Portabella Mushrooms. It has low energy density when compared to other foods. Grilled Portabella Mushrooms Exposed to UV having very low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Grilled UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	5.33% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	10.7% 7.8g	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	2.9% 2.1g	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	% 1.4g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.43g	20% 7.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	87% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	32.4% 0.42mg	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	77% 309μg	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	301% 1807IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	11.4% 114mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	17.2% 1.38mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	10% 0.23mg	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	27.3% 191mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	44.3% 1507mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	137% 75.5μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	6.9% 255g	8.45% 313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Grilled UV Exposed Portabella Mushrooms:

• Boiled and Drained Broccoli has 1.4 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.4 times more Vitamin B1, 4 times more Vitamin B2, 13.7 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.

Comparing minerals per 100 calories for Boiled Broccoli vs Grilled UV Exposed Portabella Mushrooms:

• Boiled and Drained Broccoli has 11 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese and 3.1 times more Sodium than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 7.7 times more Copper, 2.4 times more Phosphorus, 1.8 times more Potassium, 16.5 times more Selenium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has more Omega 3, 1.3 times more Carbohydrate, more Fructose and 1.2 times more Fiber than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.7 times more Fat, 6.2 times more Omega 6, 2 times more Sugars and 1.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Broccoli as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Glucose and Sucrose in 100 kcal.