Comparing Nutrients in 1 pound Broccoli Raab VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	12.4% 9g	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	1.06% 0.77g	1.06% 0.77g	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	% 0.45g	% 6.7g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	12% 4.54g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	66% 594μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	36.3% 0.47mg	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	94% 376μg	19.3% 77μg	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	102% 92mg	10.6% 9.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	791% 4745IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	49% 490mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	160% 1.44mg	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	121% 9.7mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	9.27% 0.21mg	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	47.3% 331mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS UV Exposed White Mushroom per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs UV Exposed White Mushroom:

• 1 pound of Broccoli Raab has 2 times more Vitamin B1, 1.6 times more Vitamin B6, 4.9 times more Vitamin B9, 9.6 times more Vitamin C, 162 times more Vitamin E and more Vitamin K than UV Exposed White Mushroom.
• While 1 lb of Raw White Mushroom Exposed to UV contains 3.1 times more Vitamin B2, 3 times more Vitamin B3, 4.7 times more Vitamin B5 and more Vitamin D than Raw Broccoli Raab.
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin D
• 1 pound of UV Exposed White Mushroom have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs UV Exposed White Mushroom:

• 1 pound of Broccoli Raab has 36 times more Calcium, 4.3 times more Iron, 2.4 times more Magnesium, 8.4 times more Manganese, 6.6 times more Sodium and 1.5 times more Zinc than UV Exposed White Mushroom.
• While 1 lb of Raw White Mushroom Exposed to UV contains 7.6 times more Copper, 1.6 times more Potassium and 9.3 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and UV Exposed White Mushroom contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium
• 1 pound of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has more Omega 3 and 2.7 times more Fiber than UV Exposed White Mushroom.
• While 1 lb of Raw White Mushroom Exposed to UV contains 5.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and UV Exposed White Mushroom offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of UV Exposed White Mushroom provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw White Mushroom Exposed to UV provide inadequate amounts of Energy and Omega 6 in one pound.