Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• UV Exposed Brown Mushrooms, Italian, Or Crimini: 1364g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or UV Exposed Brown Mushrooms, Italian, Or Crimini?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Frozen Chopped Broccoli	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	45% 58.6g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	32.4% 23.5g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	58% 32.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	514% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	324% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	115% 1.5mg	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	193% 773μg	95% 382μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57% 1.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	723% 651mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2900% 17400IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	64.6% 646mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	758% 6.8mg	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	117% 9.35mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	84% 1.94mg	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	82.4% 577mg	234% 1636mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	180% 6109mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	5.45% 82mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	136% 15mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	34% 1256g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS UV Exposed Brown Mushrooms, Italian, Or Crimini Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or UV Exposed Brown Mushrooms, Italian, Or Crimini?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 300 calories of Frozen Chopped Broccoli have more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 103.2 times more Vitamin E and more Vitamin K than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 2.1 times more Vitamin B1, 6 times more Vitamin B2, 9.6 times more Vitamin B3, 6.4 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and UV Exposed Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 300 calories of Frozen Chopped Broccoli have 2.6 times more Calcium, 1.7 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese and 3.4 times more Sodium than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 15.6 times more Copper, 2.8 times more Phosphorus, 2.5 times more Potassium, 11 times more Selenium and 2.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and UV Exposed Brown Mushrooms, Italian, Or Crimini contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have more Omega 3 and 4.2 times more Fiber than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 1.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and UV Exposed Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of UV Exposed Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV provide inadequate amounts of Omega 6 in 300 calories.