Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Cooked Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	3.55% 4.62g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	3.87% 2.8g	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	0.47% 0.34g	0.33% 0.24g	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	% 0.33g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11.3% 0.15mg	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	25% 101μg	6.02% 24μg	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	58.3% 52.4mg	3.3% 2.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	247% 1483IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	50% 0.45mg	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	22.5% 1.8mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	2.9% 0.067mg	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	16.6% 116mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS UV Exposed White Mushroom per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of UV Exposed White Mushroom to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs UV Exposed White Mushroom:

• 5 ounces of Cooked Broccoli Raab have 2.1 times more Vitamin B1, 2.1 times more Vitamin B6, 4.2 times more Vitamin B9, 17.6 times more Vitamin C, 253 times more Vitamin E and more Vitamin K than UV Exposed White Mushroom.
• While 5 oz of Raw White Mushroom Exposed to UV contain 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin D than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• 5 ounces of UV Exposed White Mushroom have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs UV Exposed White Mushroom:

• 5 ounces of Cooked Broccoli Raab have 39.3 times more Calcium, 2.5 times more Iron, 3 times more Magnesium, 8.1 times more Manganese and 11.2 times more Sodium than UV Exposed White Mushroom.
• While 5 oz of Raw White Mushroom Exposed to UV contain 4.2 times more Copper and 7.2 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and UV Exposed White Mushroom contain similar levels of Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have more Omega 3, 2.8 times more Fiber and 1.2 times more Protein than UV Exposed White Mushroom.
• While 5 oz of Raw White Mushroom Exposed to UV contain 3.2 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and UV Exposed White Mushroom offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of UV Exposed White Mushroom provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw White Mushroom Exposed to UV provide inadequate amounts of Energy and Omega 6 in five ounces.