Comparing Nutrients in 1 pound Cooked Broccoli Raab VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Cooked Broccoli Raab	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	15.6% 11.3g	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	1.5% 1.1g	3.07% 2.22g	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	% 1.04g	% 9.1g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	31% 17.4g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	51.6% 0.67mg	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	80.5% 322μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 168mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	858% 5148IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	53.5% 535mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	144% 1.3mg	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	72% 5.76mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	13.6% 0.31mg	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	53% 372mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	48.6% 1651mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	153% 84.4μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS UV Exposed Portabella Mushrooms per 1 lb

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

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

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 2.9 times more Vitamin B1, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 126.5 times more Vitamin E and more Vitamin K than UV Exposed Portabella Mushrooms.
• While 1 lb of Raw Portabella Mushrooms Exposed to UV contains 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cooked Broccoli Raab vs UV Exposed Portabella Mushrooms:

• 1 pound of Cooked Broccoli Raab has 39.3 times more Calcium, 4.1 times more Iron, 2.7 times more Magnesium, 5.5 times more Manganese and 6.2 times more Sodium than UV Exposed Portabella Mushrooms.
• While 1 lb of Raw Portabella Mushrooms Exposed to UV contains 3.8 times more Copper, 1.3 times more Phosphorus and 14.3 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and UV Exposed Portabella Mushrooms contain similar levels of Potassium, Zinc and Water per one pound.
• 1 pound of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 2.2 times more Fiber and 1.8 times more Protein than UV Exposed Portabella Mushrooms.
• While 1 lb of Raw Portabella Mushrooms Exposed to UV contains 4 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and UV Exposed Portabella Mushrooms offer comparable quantities of Carbohydrate per one pound.
• Both Cooked Broccoli Raab as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in one pound.