Comparing Nutrients in 1 pound UV Exposed White Mushroom VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	12.4% 9g	9.2% 6.67g	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	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	36% 13.6g	38g per day for Men 19-50 years
Protein	25% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	45.4% 0.59mg	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	19.3% 77μg	63.5% 254μg	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	10.6% 9.53mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	791% 4745IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	17% 0.15mg	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	28.3% 2.27mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	44% 1mg	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	55.7% 390mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of UV Exposed White Mushroom vs Cooked Chopped Frozen Broccoli:

• Raw White Mushroom Exposed to UV has 1.5 times more Vitamin B1, 5 times more Vitamin B2, 7.9 times more Vitamin B3, 5.5 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Vitamin B9, 19.1 times more Vitamin C, 132 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Raw White Mushroom Exposed to UV as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for UV Exposed White Mushroom vs Cooked Chopped Frozen Broccoli:

• Raw White Mushroom Exposed to UV has 9.4 times more Copper, 1.8 times more Phosphorus, 2.2 times more Potassium, 13.3 times more Selenium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 1.4 times more Magnesium and 4.7 times more Manganese than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw White Mushroom Exposed to UV has 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 1.6 times more Carbohydrate and 3 times more Fiber than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 lb.
• Both Raw White Mushroom Exposed to UV as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.