Comparing Nutrients in 300 calories UV Exposed Portabella Mushrooms VS Broccoli

Weight per 300 calories

• UV Exposed Portabella Mushrooms: 1364g
• Broccoli: 882g

Raw Broccoli has 1.5 times more energy per unit of mass than Raw Portabella Mushrooms Exposed to UV, which is low in comparison to other foods. UV Exposed Portabella Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.77g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 52.8g	45% 58.6g	130g per day for Men 19-50 years
Sugars	47% 34g	20.7% 15g	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	9.2% 6.7g	8.28% 6g	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	% 27.4g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	46.7% 17.7g	60.4% 23g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	383% 61.3mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	311% 15.5mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	119% 1.54mg	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	95% 382μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.4% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2580% 15477IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	48% 0.43mg	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	53% 4.23mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	80.6% 1.85mg	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	210% 1473mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	146% 4964mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	461% 254μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.23mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	34.2% 1266g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Portabella Mushrooms Exposed to UV have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 10.9 times more Vitamin B3, 3.1 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C, 25.2 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.

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

• Raw Portabella Mushrooms Exposed to UV have 9 times more Copper, 2.5 times more Phosphorus, 1.8 times more Potassium, 11.5 times more Selenium, 2 times more Zinc and 1.6 times more Water than Raw Broccoli.
• While Raw Broccoli contains 10.1 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium, 2 times more Manganese and 2.4 times more Sodium than Raw Portabella Mushrooms Exposed to UV.

Comparison of macro-nutrients per 300 calories:

• Raw Portabella Mushrooms Exposed to UV have 1.5 times more Fat and 2.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Fiber than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV and Raw Broccoli have similar amounts of Energy, Saturated Fat, Carbohydrate, Fructose and Protein per 300 kcal.
• Both Raw Portabella Mushrooms Exposed to UV as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.