Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Boiled Spears Frozen Broccoli	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	11% 6.15g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16% 0.21mg	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	15% 59.5μg	8.43% 33.7μg	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	88.4% 79.6mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	346% 2076IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	10% 101mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	70% 0.63mg	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	15% 1.2mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	4.06% 0.093mg	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	15.6% 109mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS UV Exposed White Mushroom per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of UV Exposed White Mushroom to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs UV Exposed White Mushroom:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.3 times more Vitamin B6, 1.8 times more Vitamin B9, 19.1 times more Vitamin C, 132 times more Vitamin E and more Vitamin K than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 1.5 times more Vitamin B1, 5 times more Vitamin B2, 7.9 times more Vitamin B3, 5.5 times more Vitamin B5 and more Vitamin D than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin D
• 7 ounces of UV Exposed White Mushroom have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs UV Exposed White Mushroom:

• 7 ounces of Boiled Spears Frozen Broccoli have 17 times more Calcium, 1.2 times more Iron, 2.2 times more Magnesium and 6.9 times more Manganese than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 7.4 times more Copper, 1.6 times more Phosphorus, 1.8 times more Potassium, 4.9 times more Selenium and 1.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and UV Exposed White Mushroom contain similar levels of Water per seven ounces.
• 7 ounces of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have more Omega 3, 1.6 times more Carbohydrate and 3 times more Fiber than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 1.3 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and UV Exposed White Mushroom offer comparable quantities of Protein per seven ounces.
• 7 ounces of UV Exposed White Mushroom provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw White Mushroom Exposed to UV provide inadequate amounts of Energy and Omega 6 in seven ounces.