Comparing Nutrients in 1 pound Boiled Brussels Sprouts VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	5.63% 163kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	15.5% 20g	130g per day for Men 19-50 years
Sugars	11% 7.9g	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	31% 11.8g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	68% 272μg	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	312% 281mg	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	13% 1.95mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	16.3% 163mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	68% 5.44mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	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	36.3% 254mg	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Grilled UV Exposed Portabella Mushrooms per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Brussels Sprouts 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 Boiled Brussels Sprouts vs Grilled UV Exposed Portabella Mushrooms:

• 1 pound of Boiled Brussels Sprouts has 1.5 times more Vitamin B1, 1.5 times more Vitamin B6, 3.2 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 5 times more Vitamin B2, 10.3 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin D than Boiled and Drained Brussels Sprouts.
• 1 pound of Boiled Brussels Sprouts 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 Boiled Brussels Sprouts vs Grilled UV Exposed Portabella Mushrooms:

• 1 pound of Boiled Brussels Sprouts has 12 times more Calcium, 3 times more Iron, 1.5 times more Magnesium and 3.4 times more Manganese than Grilled UV Exposed Portabella Mushrooms.
• While 1 lb of Grilled Portabella Mushrooms Exposed to UV contains 4.7 times more Copper, 2.4 times more Phosphorus, 1.4 times more Potassium, 14.6 times more Selenium and 2 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Grilled UV Exposed Portabella Mushrooms contain similar levels of Water per one pound.
• 1 pound of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Brussels Sprouts has more Omega 3 and 1.6 times more Carbohydrate than Grilled UV Exposed Portabella Mushrooms.
• While 1 lb of Grilled Portabella Mushrooms Exposed to UV contains 1.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Grilled UV Exposed Portabella Mushrooms offer comparable quantities of Fiber per one pound.
• 1 pound of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Brussels Sprouts as well as Grilled Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy and Omega 6 in one pound.