Comparing Nutrients in 300 calories Boiled Brussels Sprouts VS Grilled UV Exposed Portabella Mushrooms

Weight per 300 calories

• Boiled Brussels Sprouts: 833g
• Grilled UV Exposed Portabella Mushrooms: 1035g

Boiled Brussels Sprouts have 1.2 times more energy per 100g than Grilled UV Exposed Portabella Mushrooms. It has low energy density when compared to other foods. Grilled Portabella Mushrooms Exposed to UV having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Brussels Sprouts or Grilled UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	35.3% 46g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	NA	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	NA	% 23.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	57% 21.7g	60% 22.8g	38g per day for Men 19-50 years
Protein	38% 21.3g	60.6% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	36% 325μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	404% 64.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	261% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	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	125% 500μg	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	574% 517mg	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	24% 3.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	974% 1169μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	30% 300mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	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	125% 10mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	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	66.7% 467mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	77.7% 2642mg	133% 4521mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	412% 227μg	55μg per day for Men 19-50 years
Sodium	11.7% 175mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	61% 6.72mg	11mg per day for Men 19-50 years
Water	20% 741g	25.3% 938g	3700g per day for Men 19-50 years

Boiled Brussels Sprouts VS Grilled UV Exposed Portabella Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Brussels Sprouts or Grilled UV Exposed Portabella Mushrooms?

Lets compare vitamin content per 300 calories of Boiled Brussels Sprouts vs Grilled UV Exposed Portabella Mushrooms:

• 300 calories of Boiled Brussels Sprouts have 2.5 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 6.3 times more Vitamin B2, 12.8 times more Vitamin B3, 6.2 times more Vitamin B5 and more Vitamin D than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Grilled UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Boiled Brussels Sprouts 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 Boiled Brussels Sprouts vs Grilled UV Exposed Portabella Mushrooms:

• 300 calories of Boiled Brussels Sprouts have 9.7 times more Calcium, 2.4 times more Iron, 1.2 times more Magnesium, 2.7 times more Manganese and 1.5 times more Sodium than Grilled UV Exposed Portabella Mushrooms.
• While 300 kcal of Grilled Portabella Mushrooms Exposed to UV contain 5.8 times more Copper, 3 times more Phosphorus, 1.7 times more Potassium, 18.1 times more Selenium, 2.4 times more Zinc and 1.3 times more Water than Boiled and Drained Brussels Sprouts.
• 300 calories of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Brussels Sprouts have more Omega 3 and 1.3 times more Carbohydrate than Grilled UV Exposed Portabella Mushrooms.
• While 300 kcal of Grilled Portabella Mushrooms Exposed to UV contain 1.4 times more Fat, 4.1 times more Omega 6, 1.6 times more Sugars and 1.6 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Grilled UV Exposed Portabella Mushrooms offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Boiled Brussels Sprouts provide inadequate amounts of Omega 6
• 300 calories of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3