Comparing Nutrients in 1 kilogram UV Exposed White Mushroom VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	UV Exposed White Mushroom	Boiled Spears 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	1.13% 1.1g	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	41.2% 53.6g	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	Boiled Spears 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	75% 300μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	47.8% 0.43mg	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	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 925g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed White Mushroom VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of UV Exposed White Mushroom versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of UV Exposed White Mushroom 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 Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.8 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 UV Exposed White Mushroom and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of UV Exposed White Mushroom have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin D
• Both Raw White Mushroom Exposed to UV as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for UV Exposed White Mushroom vs Boiled Spears Frozen Broccoli:

• 1 kilogram of UV Exposed White Mushroom has 7.4 times more Copper, 1.6 times more Phosphorus, 1.8 times more Potassium, 4.9 times more Selenium and 1.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 17 times more Calcium, 2.2 times more Magnesium and 6.9 times more Manganese than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Boiled Spears Frozen Broccoli contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of UV Exposed White Mushroom has 1.3 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Omega 3, 1.6 times more Carbohydrate and 3 times more Fiber than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of UV Exposed White Mushroom provide inadequate amounts of Omega 3
• Both Raw White Mushroom Exposed to UV as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.