Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	12.4% 360kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	54.6% 71g	34% 44.4g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	NA	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	NA	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	58% 22g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	150% 600μg	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	689% 620mg	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	28.7% 4.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	36% 360mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	150% 12mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	80% 560mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24% 889g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Grilled UV Exposed Portabella Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Brussels Sprouts 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 Boiled Brussels Sprouts vs Grilled UV Exposed Portabella Mushrooms:

• 1 kilogram of Boiled Brussels Sprouts has 1.5 times more Vitamin B1, 1.5 times more Vitamin B6, 3.2 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 5 times more Vitamin B2, 10.3 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin D than Boiled and Drained Brussels Sprouts.
• 1 kilogram of Boiled Brussels Sprouts 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 Boiled Brussels Sprouts vs Grilled UV Exposed Portabella Mushrooms:

• 1 kilogram of Boiled Brussels Sprouts has 12 times more Calcium, 3 times more Iron, 1.5 times more Magnesium and 3.4 times more Manganese than Grilled UV Exposed Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms Exposed to UV contains 4.7 times more Copper, 2.4 times more Phosphorus, 1.4 times more Potassium, 14.6 times more Selenium and 2 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Grilled UV Exposed Portabella Mushrooms contain similar levels of 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 Boiled Brussels Sprouts has more Omega 3 and 1.6 times more Carbohydrate than Grilled UV Exposed Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms Exposed to UV contains 1.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Grilled UV Exposed Portabella Mushrooms offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Brussels Sprouts as well as Grilled Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy and Omega 6 in one kilogram.