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

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	UV Exposed White Mushroom	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of UV Exposed White Mushroom has 3.5 times more Vitamin B2, 7.8 times more Vitamin B3, 6.2 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.7 times more Vitamin B6, 5.5 times more Vitamin B9, 32.5 times more Vitamin C, 135 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per one pound.
• 1 pound of UV Exposed White Mushroom have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• Both Raw White Mushroom Exposed to UV as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of UV Exposed White Mushroom has 8.8 times more Copper, 1.5 times more Phosphorus, 1.3 times more Potassium, 4.9 times more Selenium and 1.5 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 13.7 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium and 5.4 times more Manganese than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Frozen Broccoli Spears contain similar levels of Water per one pound.
• 1 pound of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of UV Exposed White Mushroom has 1.3 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Omega 3, 1.6 times more Carbohydrate and 3 times more Fiber than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Frozen Broccoli Spears offer comparable quantities of Protein per one pound.
• 1 pound of UV Exposed White Mushroom provide inadequate amounts of Omega 3
• Both Raw White Mushroom Exposed to UV as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.