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

Weight per 500 calories

• Grilled UV Exposed Portabella Mushrooms: 1724g
• Cooked Chopped Frozen Broccoli: 1786g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	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	26.7% 4.53g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	53.7% 39g	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	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	100% 38g	141% 53.6g	38g per day for Men 19-50 years
Protein	101% 56.6g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	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	103% 1.24mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	534% 6.95mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	674% 108mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	434% 21.7mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	82% 328μg	250% 1000μg	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	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1506% 9034IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Grilled UV Exposed Portabella Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	745% 6.7mg	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	86.2% 6.9mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	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	333% 2328mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	222% 7534mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	687% 378μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	12.6% 190mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	42.2% 1563g	43.8% 1620g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Grilled UV Exposed Portabella Mushrooms have 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 13.2 times more Vitamin B3, 4.4 times more Vitamin B5 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 3.1 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 Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Grilled UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D

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

• 500 calories of Grilled UV Exposed Portabella Mushrooms have 11 times more Copper, 2.7 times more Phosphorus, 3 times more Potassium, 30.2 times more Selenium and 2.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 11.4 times more Calcium, 1.6 times more Iron and 3.4 times more Manganese than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Sodium and Water per 500 calories.
• 500 calories of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Grilled UV Exposed Portabella Mushrooms have 4.7 times more Fat, 19.5 times more Omega 6 and 1.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain more Omega 3 and 1.4 times more Fiber than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6