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

Weight per 300 calories

• Broccoli: 882g
• Grilled UV Exposed Portabella Mushrooms: 1035g

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

Which food has more nutrients per 300 calories - Broccoli or Grilled UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	35.3% 46g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	% 23.4g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0g	g per day for Men 19-50 years
Fiber	60.4% 23g	60% 22.8g	38g per day for Men 19-50 years
Protein	44.4% 25g	60.6% 34g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	404% 64.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	261% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	41.5% 415mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	133% 4521mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	412% 227μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	61% 6.72mg	11mg per day for Men 19-50 years
Water	21.3% 788g	25.3% 938g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.2 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 4 times more Vitamin B2, 11.5 times more Vitamin B3, 2.6 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B1 per 300 kcal.

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

• Raw Broccoli has 13.4 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese and 2.6 times more Sodium than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 9.3 times more Copper, 2.4 times more Phosphorus, 1.6 times more Potassium, 10.3 times more Selenium and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 3.5 times more Saturated Fat, more Omega 3, 1.3 times more Carbohydrate and more Fructose than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.8 times more Fat, 6.3 times more Omega 6, 1.6 times more Sugars and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Broccoli as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Glucose and Sucrose in 300 kcal.