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

Weight per 300 calories

• Grilled UV Exposed Portabella Mushrooms: 1035g
• Frozen Broccoli Spears: 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 - Grilled UV Exposed Portabella Mushrooms or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	32.2% 23.4g	21% 15.2g	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	0% 0g	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	% 23.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	60% 22.8g	81.7% 31g	38g per day for Men 19-50 years
Protein	60.6% 34g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	404% 64.7mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	261% 13mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	139% 1.8mg	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	49% 197μg	243% 972μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	785% 707mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	903% 5421IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled UV Exposed Portabella Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.1% 31mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	447% 4.02mg	41.4% 0.37mg	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	51.7% 4.14mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	115% 2.65mg	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	200% 1397mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	133% 4521mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	412% 227μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	7.6% 114mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	61% 6.72mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.3% 938g	25.3% 937g	3700g per day for Men 19-50 years

Grilled UV Exposed Portabella Mushrooms VS Frozen Broccoli Spears Nutrients Per 300 Kcal

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

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

• 300 calories of Grilled UV Exposed Portabella Mushrooms have 3.5 times more Vitamin B2, 13.5 times more Vitamin B3, 5.2 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.4 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Grilled UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 300 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin D

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

• 300 calories of Grilled UV Exposed Portabella Mushrooms have 10.8 times more Copper, 2.3 times more Phosphorus, 1.7 times more Potassium, 11.5 times more Selenium and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 13.7 times more Calcium, 1.8 times more Iron, 3.8 times more Manganese and 1.5 times more Sodium than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Frozen Broccoli Spears contain similar levels of Magnesium 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 Grilled UV Exposed Portabella Mushrooms have 1.7 times more Fat, 7.1 times more Omega 6 and 1.5 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain more Omega 3 and 1.4 times more Fiber than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6