Comparing Nutrients in 1 pound UV Exposed Portabella Mushrooms VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	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	13.5% 17.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	3.07% 2.22g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	36% 13.6g	38g per day for Men 19-50 years
Protein	17% 9.57g	25% 14g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	31.8% 127μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	858% 5148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	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 Portabella Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	17.6% 1.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	70% 490mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	48.6% 1651mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	153% 84.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11% 411g	3700g per day for Men 19-50 years

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

• Raw Portabella Mushrooms Exposed to UV have 1.6 times more Vitamin B2, 9.8 times more Vitamin B3, 4.2 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for UV Exposed Portabella Mushrooms vs Cooked Chopped Frozen Broccoli:

• Raw Portabella Mushrooms Exposed to UV have 8.4 times more Copper, 2.2 times more Phosphorus, 2.6 times more Potassium, 26.6 times more Selenium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 2 times more Iron, 1.3 times more Magnesium and 3.2 times more Manganese than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Portabella Mushrooms Exposed to UV have 1.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.