Comparing Nutrients in 7 ounces Chinese Broccoli VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Chinese Broccoli	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.13% 9.27g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	19% 171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	22.6% 0.29mg	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	51.6% 206μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.3% 58.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	375% 2252IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	21% 208mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	63% 0.57mg	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	14.6% 1.17mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	5.95% 0.14mg	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% 85.3mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.98% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS UV Exposed Portabella Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Broccoli versus 7 oz of UV Exposed Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chinese Broccoli vs UV Exposed Portabella Mushrooms:

• 7 ounces of Chinese Broccoli have more Vitamin A, 1.7 times more Vitamin B1, 3.7 times more Vitamin B9, more Vitamin C, 25 times more Vitamin E and more Vitamin K than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 9.8 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Chinese Broccoli.
• Both Chinese Broccoli and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Chinese Broccoli vs UV Exposed Portabella Mushrooms:

• 7 ounces of Chinese Broccoli have 35 times more Calcium, 1.9 times more Iron and 1.9 times more Magnesium than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 4.5 times more Copper, 2.5 times more Phosphorus, 1.3 times more Potassium, 13.3 times more Selenium and 1.3 times more Zinc than Raw Chinese Broccoli.
• Both Chinese Broccoli and UV Exposed Portabella Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Broccoli have 1.2 times more Carbohydrate and 2 times more Fiber than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 2.8 times more Sugars and 1.8 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Chinese Broccoli VS UV Exposed Portabella Mushrooms

What are the health benefits of Chinese Broccoli compared to UV Exposed Portabella Mushrooms?

Chinese broccoli is a great source of vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants that can help reduce inflammation and improve heart health. UV exposed portabella mushrooms are a good source of vitamin D, which is important for bone health and immune function. Both are nutritious options, but Chinese broccoli offers a wider range of vitamins and minerals.

Can I lose weight easier by eating more Chinese Broccoli or UV Exposed Portabella Mushrooms?

Both Chinese broccoli and UV exposed portabella mushrooms are nutritious options for weight loss. Chinese broccoli is low in calories and high in fiber, which can help you feel full and satisfied. UV exposed portabella mushrooms are a good source of vitamin D, which has been linked to weight management. Ultimately, incorporating a variety of nutrient-dense foods, along with a balanced diet and regular physical activity, is key to successful weight loss.

Should I eat more Chinese Broccoli or more UV Exposed Portabella Mushrooms to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Chinese broccoli is a good source of protein, vitamins, and minerals, while UV exposed portabella mushrooms are a good source of vitamin D. Both can be beneficial for muscle growth, but it's important to also include other protein-rich foods like legumes, tofu, tempeh, and whole grains in your diet to support muscle development.

What is the environmental impact of producing Chinese Broccoli compared to UV Exposed Portabella Mushrooms?

Chinese broccoli has a higher environmental impact compared to UV exposed portabella mushrooms. Chinese broccoli requires more water, land, and resources to grow, while mushrooms have a lower carbon footprint and can be grown in controlled environments using sustainable practices. Opting for UV exposed portabella mushrooms can help reduce your environmental impact and support sustainable food choices.