Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Grilled UV Exposed Portabella Mushrooms

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Grilled UV Exposed Portabella Mushrooms: 1035g

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

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Grilled UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Cooked Broccoli Raab	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	35.3% 46g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	32.2% 23.4g	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	3.97% 2.88g	0% 0g	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	% 2.76g	% 23.4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	88.4% 33.6g	60% 22.8g	38g per day for Men 19-50 years
Protein	82% 46g	60.6% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	303% 2724μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	404% 64.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	261% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	97% 1.26mg	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	213% 852μg	49% 197μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	493% 444mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	903% 5421IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	202% 30.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	142% 1416mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	447% 4.02mg	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	191% 15.2mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	30% 0.69mg	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	141% 984mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	133% 4521mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	412% 227μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	61% 6.72mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	25.3% 938g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Grilled UV Exposed Portabella Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Grilled UV Exposed Portabella Mushrooms?

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Grilled UV Exposed Portabella Mushrooms:

• 300 calories of Cooked Broccoli Raab have 2.7 times more Vitamin B1, 2.1 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled UV Exposed Portabella Mushrooms.
• While 300 kcal of Grilled Portabella Mushrooms Exposed to UV contain 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B5 and more Vitamin D than Cooked Broccoli Raab.
• 300 calories of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• 300 calories of Grilled UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Grilled UV Exposed Portabella Mushrooms:

• 300 calories of Cooked Broccoli Raab have 45.6 times more Calcium, 3.7 times more Iron, 2.4 times more Magnesium, 6.6 times more Manganese and 5.9 times more Sodium than Grilled UV Exposed Portabella Mushrooms.
• While 300 kcal of Grilled Portabella Mushrooms Exposed to UV contain 4.5 times more Copper, 1.4 times more Phosphorus and 14.5 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Grilled UV Exposed Portabella Mushrooms contain similar levels of Potassium, Zinc and Water per 300 calories.
• 300 calories of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Grilled UV Exposed Portabella Mushrooms.
• While 300 kcal of Grilled Portabella Mushrooms Exposed to UV contain 7.3 times more Omega 6 and 3.1 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Grilled UV Exposed Portabella Mushrooms offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3