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

Macros Ratio

	Protein	Fat	Carbs
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	11% 14g	130g per day for Men 19-50 years
Sugars	14% 10.3g	3.88% 2.8g	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	0% 0g	1.5% 1.1g	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	% 10.3g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	26.6% 15g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.4mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	76.8% 1mg	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	21.5% 86μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	186% 168mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	396% 2377IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled UV Exposed Portabella Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	37.8% 0.34mg	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	22.7% 1.8mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	75% 1.72mg	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	87.5% 612mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 411g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Grilled UV Exposed Portabella Mushrooms has 2.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5 and more Vitamin D than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.3 times more Vitamin B1, 1.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• 1 pound of Grilled UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin D

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

• 1 pound of Grilled UV Exposed Portabella Mushrooms has 5.2 times more Copper, 1.6 times more Phosphorus, 1.3 times more Potassium, 16.8 times more Selenium and 1.2 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 39.3 times more Calcium, 3.2 times more Iron, 2.1 times more Magnesium, 5.7 times more Manganese and 5.1 times more Sodium than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Cooked Broccoli Raab 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 Grilled UV Exposed Portabella Mushrooms has 1.4 times more Carbohydrate and 3.6 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Omega 3 and 1.3 times more Fiber than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Cooked Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Grilled Portabella Mushrooms Exposed to UV as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.