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

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	3.07% 2.22g	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	% 9.1g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	17% 9.57g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	31.8% 127μg	80.5% 322μg	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	186% 168mg	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	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

	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	144% 1.3mg	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	17.6% 1.4mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	70% 490mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	48.6% 1651mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	153% 84.4μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11.2% 415g	3700g per day for Men 19-50 years

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

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

• 1 pound of UV Exposed Portabella Mushrooms has 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 2.9 times more Vitamin B1, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 126.5 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 1 pound of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of UV Exposed Portabella Mushrooms has 3.8 times more Copper, 1.3 times more Phosphorus and 14.3 times more Selenium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 39.3 times more Calcium, 4.1 times more Iron, 2.7 times more Magnesium, 5.5 times more Manganese and 6.2 times more Sodium than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Cooked Broccoli Raab contain similar levels of Potassium, Zinc and Water per one pound.
• 1 pound of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of UV Exposed Portabella Mushrooms has 1.2 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.2 times more Fiber and 1.8 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV as well as Cooked Broccoli Raab provide inadequate amounts of Energy in one pound.