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

Weight per 500 calories

• UV Exposed White Mushroom: 2273g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 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.

Discover which food has more nutrients per 500 calories - UV Exposed White Mushroom or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	UV Exposed White Mushroom	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.97% 7.73g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.14g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	71% 92g	130g per day for Men 19-50 years
Sugars	62% 45g	35% 25.3g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	125% 70.2g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	703% 9.14mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	512% 82mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	682% 34mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.8% 68mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	803% 7.23mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	213% 7227mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	384% 211μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	7.58% 114mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	107% 12mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	56.8% 2101g	42% 1561g	3700g per day for Men 19-50 years

UV Exposed White Mushroom VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - UV Exposed White Mushroom or Frozen Broccoli Spears?

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

• 500 calories of UV Exposed White Mushroom have 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 10.3 times more Vitamin B3, 8.2 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.3 times more Vitamin B6, 4.2 times more Vitamin B9, 24.7 times more Vitamin C, 102.4 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• 500 calories of UV Exposed White Mushroom have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• Both Raw White Mushroom Exposed to UV as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of UV Exposed White Mushroom have 11.6 times more Copper, 1.9 times more Phosphorus, 1.7 times more Potassium, 6.5 times more Selenium, 2 times more Zinc and 1.3 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 10.4 times more Calcium, 1.3 times more Magnesium, 4.1 times more Manganese and 2.6 times more Sodium than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Frozen Broccoli Spears contain similar levels of Iron per 500 calories.
• 500 calories of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of UV Exposed White Mushroom have 5.7 times more Omega 6, 1.8 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Omega 3 and 2.3 times more Fiber than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of UV Exposed White Mushroom provide inadequate amounts of Omega 3
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6