Comparing Nutrients in 500 calories UV Exposed White Mushroom VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• UV Exposed White Mushroom: 2273g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 1.3 times more energy per unit of mass than Raw White Mushroom Exposed to UV, which is very low in comparison to other foods. UV Exposed White Mushroom having very low energy density.

Which food has more nutrients per 500 calories - UV Exposed White Mushroom or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.97% 7.73g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.14g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	73.5% 96g	130g per day for Men 19-50 years
Sugars	62% 45g	36.2% 26.3g	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	5.33% 3.86g	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	% 33.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	60% 22.7g	141% 53.6g	38g per day for Men 19-50 years
Protein	125% 70.2g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	703% 9.14mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	512% 82mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	682% 34mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	179% 2.32mg	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	97% 386μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53% 47.7mg	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3962% 23773IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	803% 7.23mg	67.5% 0.61mg	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	142% 11.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	173% 4mg	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	279% 1955mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	213% 7227mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	384% 211μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	7.58% 114mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	107% 12mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	56.8% 2101g	43.8% 1620g	3700g per day for Men 19-50 years

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

• Raw White Mushroom Exposed to UV has 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 10 times more Vitamin B3, 7 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.6 times more Vitamin B9, 15 times more Vitamin C, 103.7 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw White Mushroom Exposed to UV as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for UV Exposed White Mushroom vs Cooked Chopped Frozen Broccoli:

• Raw White Mushroom Exposed to UV has 11.9 times more Copper, 2.2 times more Phosphorus, 2.9 times more Potassium, 16.9 times more Selenium, 2.4 times more Zinc and 1.3 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.6 times more Calcium, 3.7 times more Manganese and 1.7 times more Sodium than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Mushroom Exposed to UV has 3.6 times more Fat, 15.7 times more Omega 6, 1.7 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 1.3 times more Carbohydrate and 2.4 times more Fiber than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Raw White Mushroom Exposed to UV as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.