Comparing Nutrients in 1 kilogram Chinese Broccoli VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Chinese Broccoli	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	8.97% 260kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	12% 8.8g	34.5% 25g	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	NA	6.76% 4.9g	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	NA	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	34.2% 13g	38g per day for Men 19-50 years
Protein	21.4% 12g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	96% 860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	114% 1.48mg	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	260% 1040μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	329% 296mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1892% 11350IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	743% 891μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	105% 1050mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	318% 2.86mg	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	73.8% 5.9mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	30% 0.69mg	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	61.4% 430mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	107% 3640mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	338% 186μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	25% 926g	25% 928g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS UV Exposed Portabella Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese Broccoli versus 1 kg of UV Exposed Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chinese Broccoli vs UV Exposed Portabella Mushrooms:

• 1 kilogram of Chinese Broccoli has more Vitamin A, 1.7 times more Vitamin B1, 3.7 times more Vitamin B9, more Vitamin C, 25 times more Vitamin E and more Vitamin K than UV Exposed Portabella Mushrooms.
• While 1 kg of Raw Portabella Mushrooms Exposed to UV contains 9.8 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Chinese Broccoli.
• Both Chinese Broccoli and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Chinese Broccoli vs UV Exposed Portabella Mushrooms:

• 1 kilogram of Chinese Broccoli has 35 times more Calcium, 1.9 times more Iron and 1.9 times more Magnesium than UV Exposed Portabella Mushrooms.
• While 1 kg of Raw Portabella Mushrooms Exposed to UV contains 4.5 times more Copper, 2.5 times more Phosphorus, 1.3 times more Potassium, 13.3 times more Selenium and 1.3 times more Zinc than Raw Chinese Broccoli.
• Both Chinese Broccoli and UV Exposed Portabella Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Broccoli has 1.2 times more Carbohydrate and 2 times more Fiber than UV Exposed Portabella Mushrooms.
• While 1 kg of Raw Portabella Mushrooms Exposed to UV contains 2.8 times more Sugars and 1.8 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in one kilogram.