Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	15% 19.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	10.8% 7.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	25% 14g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	38.4% 0.5mg	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	63.5% 254μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	965% 5788IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	15% 150mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	252% 2.27mg	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	34.6% 2.77mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	28% 0.64mg	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	31.8% 222mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	59.8% 2032mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	214% 118μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS UV Exposed Brown Mushrooms, Italian, Or Crimini per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of UV Exposed Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and more Vitamin K than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 1 lb of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contains 1.7 times more Vitamin B1, 6 times more Vitamin B2, 8.3 times more Vitamin B3, 5.5 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and UV Exposed Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.8 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium and 1.6 times more Manganese than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 1 lb of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contains 14.7 times more Copper, 2.4 times more Phosphorus, 3.2 times more Potassium, 37.1 times more Selenium and 3.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and UV Exposed Brown Mushrooms, Italian, Or Crimini contain similar levels of Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of UV Exposed Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3, 1.2 times more Carbohydrate, 5 times more Fiber and 1.2 times more Protein than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• Both Cooked Chopped Frozen Broccoli and UV Exposed Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Sugars per one pound.
• 1 pound of UV Exposed Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV provide inadequate amounts of Energy and Omega 6 in one pound.