Comparing Nutrients in 14 ounces UV Exposed Portabella Mushrooms VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Dried Breadnuts	Recommended Dietary Allowance
Energy	3% 87.3kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	NA	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	242% 315g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	NA	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	2.7% 1.94g	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	% 7.98g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	156% 59g	38g per day for Men 19-50 years
Protein	15% 8.37g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	209% 2.7mg	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	27.8% 111μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	206% 185mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	751% 4505IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Dried Breadnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	1083% 9.74mg	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	15.4% 1.23mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	52.3% 1.2mg	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	61.2% 429mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	42.5% 1445mg	235% 7982mg	3400mg per day for Men 19-50 years
Selenium	134% 74μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	9.96% 368g	0.7% 25.8g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Dried Breadnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of UV Exposed Portabella Mushrooms versus 14 oz of Dried Breadnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of UV Exposed Portabella Mushrooms vs Dried Breadnuts:

• 14 ounces of UV Exposed Portabella Mushrooms have 2 times more Vitamin B1, 2.1 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Dried Breadnuts.
• While 14 oz of Dried Breadnut Tree Seeds contain 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Dried Breadnuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• 14 ounces of Dried Breadnuts have insufficient amounts of Vitamin B12 and Vitamin D
• Both Raw Portabella Mushrooms Exposed to UV as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for UV Exposed Portabella Mushrooms vs Dried Breadnuts:

• 14 ounces of UV Exposed Portabella Mushrooms have 9.8 times more Selenium and 14.3 times more Water than Dried Breadnuts.
• While 14 oz of Dried Breadnut Tree Seeds contain 31.3 times more Calcium, 8.6 times more Copper, 14.8 times more Iron, 11.5 times more Magnesium, 4.4 times more Manganese, 1.6 times more Phosphorus, 5.5 times more Potassium, 5.9 times more Sodium and 3.6 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• 14 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Breadnut Tree Seeds contain 16.7 times more Energy, 20.5 times more Carbohydrate, 11.5 times more Fiber and 4.1 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• 14 ounces of UV Exposed Portabella Mushrooms provide inadequate amounts of Energy