Comparing Nutrients in 1 kilogram UV Exposed White Mushroom VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.6% 220kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	41% 53.5g	130g per day for Men 19-50 years
Sugars	27.3% 20g	20.3% 14.7g	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	2.34% 1.7g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	55% 31g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	100% 1.3mg	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	42.5% 170μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1743% 10460IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	37.8% 0.34mg	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	62.5% 5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	97% 2.23mg	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	123% 860mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 925g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of UV Exposed White Mushroom vs Cooked Chopped Frozen Broccoli:

• Raw White Mushroom Exposed to UV has 1.5 times more Vitamin B1, 5 times more Vitamin B2, 7.9 times more Vitamin B3, 5.5 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Vitamin B9, 19.1 times more Vitamin C, 132 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Raw White Mushroom Exposed to UV as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for UV Exposed White Mushroom vs Cooked Chopped Frozen Broccoli:

• Raw White Mushroom Exposed to UV has 9.4 times more Copper, 1.8 times more Phosphorus, 2.2 times more Potassium, 13.3 times more Selenium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 1.4 times more Magnesium and 4.7 times more Manganese than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw White Mushroom Exposed to UV has 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 1.6 times more Carbohydrate and 3 times more Fiber than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 kg.
• Both Raw White Mushroom Exposed to UV as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.