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

Macros Ratio

	Protein	Fat	Carbs
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	9.94% 13g	130g per day for Men 19-50 years
Sugars	14% 10.3g	2.38% 1.72g	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	1.06% 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	% 10.3g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	26.6% 15g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled UV Exposed Portabella Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Grilled UV Exposed Portabella Mushrooms versus 1 lb of 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 Broccoli Raab:

• 1 pound of Grilled UV Exposed Portabella Mushrooms has 3.1 times more Vitamin B2, 5.1 times more Vitamin B3, 3.9 times more Vitamin B5 and more Vitamin D than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.3 times more Vitamin B1, 1.4 times more Vitamin B6, 4.4 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 Broccoli Raab have insufficient amounts of Vitamin D

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

• 1 pound of Grilled UV Exposed Portabella Mushrooms has 9.3 times more Copper, 1.8 times more Phosphorus, 2.2 times more Potassium and 21.9 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 36 times more Calcium, 5.4 times more Iron, 1.7 times more Magnesium, 5.9 times more Manganese and 3 times more Sodium than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Broccoli Raab contain similar levels of Zinc and Water per one pound.
• 1 pound of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Grilled UV Exposed Portabella Mushrooms has 1.6 times more Carbohydrate and 5.9 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3 than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Broccoli Raab offer comparable quantities of Fiber and 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.