Comparing Nutrients in 100 calories UV Exposed White Mushroom VS Broccoli

Weight per 100 calories

• UV Exposed White Mushroom: 455g
• Broccoli: 294g

Raw Broccoli has 1.5 times more energy per unit of mass than Raw White Mushroom Exposed to UV, which is low in comparison to other foods. UV Exposed White Mushroom having very low energy density.

Which food has more nutrients per 100 calories - UV Exposed White Mushroom or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Broccoli	27%	8%	65%

Macro Nutrients

	UV Exposed White Mushroom	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.28% 0.73g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	15% 19.5g	130g per day for Men 19-50 years
Sugars	12.4% 9g	6.9% 5g	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	1.07% 0.77g	2.76% 2g	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	% 6.73g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.29g	g per day for Men 19-50 years
Fiber	12% 4.55g	20% 7.65g	38g per day for Men 19-50 years
Protein	25% 14g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	39.6% 0.51mg	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	19.3% 77.3μg	46.3% 185μg	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	10.6% 9.55mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	792% 4755IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	16% 0.14mg	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	28.4% 2.27mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	9.74% 41mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	27% 0.62mg	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	56% 391mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	42.5% 1445mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	11.4% 420g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of UV Exposed White Mushroom vs Broccoli:

• Raw White Mushroom Exposed to UV has 1.8 times more Vitamin B1, 5.3 times more Vitamin B2, 8.7 times more Vitamin B3, 4 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin B9, 27.5 times more Vitamin C, 50.5 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Raw Broccoli have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw White Mushroom Exposed to UV as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for UV Exposed White Mushroom vs Broccoli:

• Raw White Mushroom Exposed to UV has 10 times more Copper, 2 times more Phosphorus, 1.6 times more Potassium, 5.7 times more Selenium, 2 times more Zinc and 1.6 times more Water than Raw Broccoli.
• While Raw Broccoli contains 10.1 times more Calcium, 1.5 times more Magnesium, 2.9 times more Manganese and 4.3 times more Sodium than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Raw Broccoli have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw White Mushroom Exposed to UV has 1.4 times more Fat, 5 times more Omega 6, 1.8 times more Sugars and 1.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Saturated Fat, more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fructose and 1.7 times more Fiber than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Raw Broccoli have similar amounts of Energy per 100 kcal.
• Both Raw White Mushroom Exposed to UV as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.