Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Cooked Broccoli Raab	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	8.62% 250kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	126% 2g	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	24% 31g	34% 44.4g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	% 22.6g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	58% 22g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	252% 2270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	118% 1180mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	159% 12.7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24.7% 914g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Grilled UV Exposed Portabella Mushrooms per 1 kg

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

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

• 1 kilogram of Cooked Broccoli Raab has 2.3 times more Vitamin B1, 1.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled UV Exposed Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms Exposed to UV contains 2.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5 and more Vitamin D than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• 1 kilogram of Grilled UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Grilled UV Exposed Portabella Mushrooms:

• 1 kilogram of Cooked Broccoli Raab has 39.3 times more Calcium, 3.2 times more Iron, 2.1 times more Magnesium, 5.7 times more Manganese and 5.1 times more Sodium than Grilled UV Exposed Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms Exposed to UV contains 5.2 times more Copper, 1.6 times more Phosphorus, 1.3 times more Potassium and 16.8 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Grilled UV Exposed Portabella Mushrooms contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has more Omega 3 and 1.3 times more Fiber than Grilled UV Exposed Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms Exposed to UV contains 1.4 times more Carbohydrate and 3.6 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Grilled UV Exposed Portabella Mushrooms offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Grilled Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy and Omega 6 in one kilogram.