Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS UV Exposed Portabella Mushrooms

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• UV Exposed Portabella Mushrooms: 2273g

Cooked Chopped Frozen Broccoli has 1.3 times more energy per 100g than UV Exposed Portabella Mushrooms. It has very low energy density when compared to other foods. Raw Portabella Mushrooms Exposed to UV having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.26% 1.36g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	67.7% 88g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	78.4% 57g	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	15.4% 11g	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	% 45.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	141% 53.6g	77.8% 29.5g	38g per day for Men 19-50 years
Protein	99% 55.4g	85.6% 48g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	227% 2.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	638% 102mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	518% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	259% 3.36mg	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	250% 1000μg	159% 636μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.3% 1.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4299% 25795IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	3.03% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	59% 589mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	722% 6.5mg	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	136% 11mg	88% 7.05mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	68% 1.57mg	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	125% 875mg	351% 2455mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	243% 8273mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	769% 423μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	13.6% 205mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	110% 12mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	57% 2110g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS UV Exposed Portabella Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or UV Exposed Portabella Mushrooms?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs UV Exposed Portabella Mushrooms:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.6 times more Vitamin B9, more Vitamin C, 51.9 times more Vitamin E and more Vitamin K than UV Exposed Portabella Mushrooms.
• While 500 kcal of Raw Portabella Mushrooms Exposed to UV contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 12.5 times more Vitamin B3, 5.3 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• 500 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs UV Exposed Portabella Mushrooms:

• 500 calories of Cooked Chopped Frozen Broccoli have 8.6 times more Calcium, 1.5 times more Iron and 2.5 times more Manganese than UV Exposed Portabella Mushrooms.
• While 500 kcal of Raw Portabella Mushrooms Exposed to UV contain 10.7 times more Copper, 2.8 times more Phosphorus, 3.3 times more Potassium, 33.8 times more Selenium, 2.4 times more Zinc and 1.3 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and UV Exposed Portabella Mushrooms contain similar levels of Magnesium and Sodium per 500 calories.
• 500 calories of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.8 times more Fiber than UV Exposed Portabella Mushrooms.
• While 500 kcal of Raw Portabella Mushrooms Exposed to UV contain 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and UV Exposed Portabella Mushrooms offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.