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

Macros Ratio

	Protein	Fat	Carbs
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10% 290kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	41% 53.5g	130g per day for Men 19-50 years
Sugars	31% 22.6g	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	0% 0g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.03mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	135% 1.75mg	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	47.5% 190μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	759% 683mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	873% 5240IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled UV Exposed Portabella Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3% 30mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	432% 3.9mg	40% 0.36mg	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	50% 4mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	111% 2.56mg	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	193% 1350mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Grilled UV Exposed Portabella Mushrooms VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Grilled UV Exposed Portabella Mushrooms has 3.5 times more Vitamin B2, 13.5 times more Vitamin B3, 5.2 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.4 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Grilled UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin D

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

• 1 kilogram of Grilled UV Exposed Portabella Mushrooms has 10.8 times more Copper, 2.3 times more Phosphorus, 1.7 times more Potassium, 11.5 times more Selenium and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 13.7 times more Calcium, 1.8 times more Iron and 3.8 times more Manganese than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Frozen Broccoli Spears contain similar levels of Magnesium 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 Grilled UV Exposed Portabella Mushrooms has 1.5 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Omega 3 and 1.4 times more Fiber than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Frozen Broccoli Spears offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Grilled Portabella Mushrooms Exposed to UV as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.