Comparing Nutrients in 5 ounces UV Exposed Portabella Mushrooms VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Dried Breadnuts	Recommended Dietary Allowance
Energy	1.08% 31kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	5.75% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.5g	86.6% 113g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	NA	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	0.96% 0.69g	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	% 2.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	55.6% 21g	38g per day for Men 19-50 years
Protein	5.34% 3g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	74.7% 0.97mg	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	9.92% 39.7μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	73.4% 66mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	268% 1609IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Dried Breadnuts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	387% 3.48mg	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	5.5% 0.44mg	81.5% 6.52mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	4.25% 0.098mg	18.7% 0.43mg	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	22% 153mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	84% 2851mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Dried Breadnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of UV Exposed Portabella Mushrooms versus 5 oz of Dried Breadnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of UV Exposed Portabella Mushrooms vs Dried Breadnuts:

• 5 ounces of UV Exposed Portabella Mushrooms have 2 times more Vitamin B1, 2.1 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Dried Breadnuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• 5 ounces of Dried Breadnuts have insufficient amounts of Vitamin B12 and Vitamin D
• Both Raw Portabella Mushrooms Exposed to UV as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for UV Exposed Portabella Mushrooms vs Dried Breadnuts:

• 5 ounces of UV Exposed Portabella Mushrooms have 9.8 times more Selenium and 14.3 times more Water than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 31.3 times more Calcium, 8.6 times more Copper, 14.8 times more Iron, 11.5 times more Magnesium, 4.4 times more Manganese, 1.6 times more Phosphorus, 5.5 times more Potassium, 5.9 times more Sodium and 3.6 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• 5 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Breadnut Tree Seeds contain 16.7 times more Energy, 20.5 times more Carbohydrate, 11.5 times more Fiber and 4.1 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• 5 ounces of UV Exposed Portabella Mushrooms provide inadequate amounts of Energy