Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.4% 0.13g	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	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	15.5% 20g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	14% 10.3g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	25% 14g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	42.6% 0.55mg	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	21.5% 86μg	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	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	396% 2377IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	0% 0mg	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	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	196% 1.76mg	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	14% 59mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	13.2% 0.3mg	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	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Grilled UV Exposed Portabella Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Grilled UV Exposed Portabella Mushrooms:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled UV Exposed Portabella Mushrooms.
• While 1 lb of Grilled Portabella Mushrooms Exposed to UV contains 1.3 times more Vitamin B1, 5 times more Vitamin B2, 13.7 times more Vitamin B3, 4.6 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Grilled UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D
• 1 pound of Grilled UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Grilled UV Exposed Portabella Mushrooms:

• 1 pound of Cooked Chopped Frozen Broccoli has 11 times more Calcium, 1.5 times more Iron and 3.3 times more Manganese than Grilled UV Exposed Portabella Mushrooms.
• While 1 lb of Grilled Portabella Mushrooms Exposed to UV contains 11.4 times more Copper, 2.8 times more Phosphorus, 3.1 times more Potassium, 31.3 times more Selenium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Grilled UV Exposed Portabella Mushrooms contain similar levels of Magnesium and Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Grilled UV Exposed Portabella Mushrooms 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 and 1.4 times more Fiber than Grilled UV Exposed Portabella Mushrooms.
• While 1 lb of Grilled Portabella Mushrooms Exposed to UV contains 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Grilled UV Exposed Portabella Mushrooms offer comparable quantities of Protein per one pound.
• 1 pound of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Grilled Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy and Omega 6 in one pound.