Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Frozen Broccoli Spears	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	3.36% 2.44g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	12% 0.16mg	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	33.3% 133μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	301% 1809IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	78.7% 0.71mg	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	12.8% 1.02mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	8.75% 0.2mg	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	12% 83.6mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS UV Exposed Brown Mushrooms, Italian, Or Crimini per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of UV Exposed Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and more Vitamin K than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 1.3 times more Vitamin B1, 4.3 times more Vitamin B2, 8.2 times more Vitamin B3, 6.2 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Frozen Broccoli Spears have 2.3 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium and 1.8 times more Manganese than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 13.9 times more Copper, 2 times more Phosphorus, 1.8 times more Potassium, 13.7 times more Selenium and 3.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and UV Exposed Brown Mushrooms, Italian, Or Crimini contain similar levels of Water per five ounces.
• 5 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Omega 3, 1.2 times more Carbohydrate, 5 times more Fiber and 1.2 times more Protein than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• Both Frozen Broccoli Spears and UV Exposed Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Sugars per five ounces.
• 5 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV provide inadequate amounts of Energy and Omega 6 in five ounces.