Comparing Nutrients in 14 ounces UV Exposed White Mushroom VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	UV Exposed White Mushroom	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	11% 7.86g	8.05% 5.83g	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	0.93% 0.67g	NA	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	% 5.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	22% 12.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	53.4% 0.69mg	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	17% 67.5μg	93% 373μg	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	9.26% 8.33mg	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	692% 4152IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.2% 12mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	25% 2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	44% 1mg	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	48.8% 341mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.9% 367g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed White Mushroom VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of UV Exposed White Mushroom versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of UV Exposed White Mushroom vs Frozen Broccoli Spears:

• 14 ounces of UV Exposed White Mushroom have 3.5 times more Vitamin B2, 7.8 times more Vitamin B3, 6.2 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.7 times more Vitamin B6, 5.5 times more Vitamin B9, 32.5 times more Vitamin C, 135 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of UV Exposed White Mushroom have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• Both Raw White Mushroom Exposed to UV as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for UV Exposed White Mushroom vs Frozen Broccoli Spears:

• 14 ounces of UV Exposed White Mushroom have 8.8 times more Copper, 1.5 times more Phosphorus, 1.3 times more Potassium, 4.9 times more Selenium and 1.5 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 13.7 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium and 5.4 times more Manganese than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Frozen Broccoli Spears contain similar levels of Water per 14 ounces.
• 14 ounces of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of UV Exposed White Mushroom have 1.3 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Omega 3, 1.6 times more Carbohydrate and 3 times more Fiber than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Frozen Broccoli Spears offer comparable quantities of Protein per 14 ounces.
• 14 ounces of UV Exposed White Mushroom provide inadequate amounts of Omega 3
• Both Raw White Mushroom Exposed to UV as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 14 ounces.