Comparing Nutrients in 5 ounces Boiled Brussels Sprouts VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	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	7.74% 10g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	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	9.7% 3.7g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	21.3% 85μg	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	98% 88mg	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	4.06% 0.61mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	21.3% 1.7mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	14% 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	11.3% 79.4mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Grilled UV Exposed Portabella Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Brussels Sprouts 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 Boiled Brussels Sprouts vs Grilled UV Exposed Portabella Mushrooms:

• 5 ounces of Boiled Brussels Sprouts have 1.5 times more Vitamin B1, 1.5 times more Vitamin B6, 3.2 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 5 times more Vitamin B2, 10.3 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin D than Boiled and Drained Brussels Sprouts.
• 5 ounces of Boiled Brussels Sprouts 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 Boiled Brussels Sprouts vs Grilled UV Exposed Portabella Mushrooms:

• 5 ounces of Boiled Brussels Sprouts have 12 times more Calcium, 3 times more Iron, 1.5 times more Magnesium and 3.4 times more Manganese than Grilled UV Exposed Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms Exposed to UV contain 4.7 times more Copper, 2.4 times more Phosphorus, 1.4 times more Potassium, 14.6 times more Selenium and 2 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Grilled UV Exposed Portabella Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Brussels Sprouts have more Omega 3 and 1.6 times more Carbohydrate than Grilled UV Exposed Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms Exposed to UV contain 1.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Grilled UV Exposed Portabella Mushrooms offer comparable quantities of Fiber per five ounces.
• 5 ounces of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Brussels Sprouts as well as Grilled Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy and Omega 6 in five ounces.