Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Frozen Chopped Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	8.97% 260kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	34% 44.4g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	31% 22.6g	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	11.4% 8.3g	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	% 7.5g	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	58% 22g	38g per day for Men 19-50 years
Protein	50% 28g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	94% 1.22mg	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	168% 670μg	47.5% 190μg	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	627% 564mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	873% 5240IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	56% 560mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	432% 3.9mg	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	101% 8.1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	29% 0.67mg	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	71.4% 500mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Grilled UV Exposed Portabella Mushrooms:

• Frozen Chopped Broccoli, Unprepared has 3.5 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, 4.2 times more Vitamin B2, 13.3 times more Vitamin B3, 4.5 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Grilled UV Exposed Portabella Mushrooms:

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 4.4 times more Manganese and 2.2 times more Sodium than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 10.2 times more Copper, 2.7 times more Phosphorus, 2.1 times more Potassium, 7.8 times more Selenium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, more Fructose and 1.4 times more Fiber than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 8.5 times more Omega 6 and 1.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.