Comparing Nutrients in 1 pound UV Exposed Portabella Mushrooms VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.44% 100kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	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	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	13.8% 9.98g	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	5.8% 4.2g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.1g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	17% 9.57g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	76.4% 0.99mg	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	69% 277μg	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	428% 386mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Brussels Sprouts	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	35.3% 0.32mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	66.5% 1.53mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	48.6% 1651mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	153% 84.4μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.4% 421g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Brussels Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of UV Exposed Portabella Mushrooms vs Brussels Sprouts:

• 1 pound of UV Exposed Portabella Mushrooms has 1.4 times more Vitamin B2, 6 times more Vitamin B3, 3.7 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 44 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.
• 1 pound of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for UV Exposed Portabella Mushrooms vs Brussels Sprouts:

• 1 pound of UV Exposed Portabella Mushrooms has 4.1 times more Copper, 1.6 times more Phosphorus, 11.6 times more Selenium and 1.3 times more Zinc than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 14 times more Calcium, 4.5 times more Iron, 2.3 times more Magnesium and 4.9 times more Manganese than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Brussels Sprouts contain similar levels of Potassium 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 lb of Raw Brussels Sprouts contains 2.3 times more Carbohydrate, 2.9 times more Fiber and 1.6 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Brussels Sprouts offer comparable quantities of Sugars per one pound.
• Both Raw Portabella Mushrooms Exposed to UV as well as Raw Brussels Sprouts provide inadequate amounts of Energy in one pound.