Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	4.4% 3.2g	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	0% 0g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13.3% 0.17mg	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	20% 79.4μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	124% 743IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	61.3% 0.55mg	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	11% 0.86mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	4.13% 0.095mg	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	9.92% 69.5mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Grilled UV Exposed Portabella Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Grilled UV Exposed Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Grilled UV Exposed Portabella Mushrooms:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled UV Exposed Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms Exposed to UV contain 1.3 times more Vitamin B1, 5 times more Vitamin B2, 13.7 times more Vitamin B3, 4.6 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Grilled UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D
• 5 ounces of Grilled UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Grilled UV Exposed Portabella Mushrooms:

• 5 ounces of Cooked Chopped Frozen Broccoli have 11 times more Calcium, 1.5 times more Iron and 3.3 times more Manganese than Grilled UV Exposed Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms Exposed to UV contain 11.4 times more Copper, 2.8 times more Phosphorus, 3.1 times more Potassium, 31.3 times more Selenium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Grilled UV Exposed Portabella Mushrooms contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Omega 3, 1.2 times more Carbohydrate and 1.4 times more Fiber than Grilled UV Exposed Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms Exposed to UV contain 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Grilled UV Exposed Portabella Mushrooms offer comparable quantities of Protein per five ounces.
• 5 ounces of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Grilled Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy and Omega 6 in five ounces.