Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Frozen Broccoli Spears	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	15.7% 5.95g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11% 6.07g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.98% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs UV Exposed Portabella Mushrooms:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.2 times more Vitamin B1, 3.4 times more Vitamin B9, more Vitamin C, 67.5 times more Vitamin E and more Vitamin K than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 9.7 times more Vitamin B3, 4.7 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs UV Exposed Portabella Mushrooms:

• 7 ounces of Frozen Broccoli Spears have 13.7 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium and 3.7 times more Manganese than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 7.9 times more Copper, 1.8 times more Phosphorus, 1.5 times more Potassium, 9.8 times more Selenium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears have 1.4 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 1.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS UV Exposed Portabella Mushrooms

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

Both frozen broccoli spears and UV exposed portabella mushrooms are nutritious choices. Frozen broccoli spears are high in vitamins C and K, fiber, and antioxidants, which can support immune function and promote healthy digestion. UV exposed portabella mushrooms are a good source of vitamin D, which is important for bone health and immune function. Both options can be part of a balanced vegan diet to provide essential nutrients.

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

Both frozen broccoli spears and UV exposed portabella mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears may be more filling and satisfying due to their higher fiber content, which can help with appetite control and weight management. Ultimately, incorporating a variety of nutrient-dense plant foods into your diet, along with regular physical activity, is key for successful weight loss.

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

Both frozen broccoli spears and UV exposed portabella mushrooms are excellent choices for muscle building due to their high protein content. However, portabella mushrooms are slightly higher in protein and also contain important nutrients like vitamin D, which can support muscle growth and recovery. Therefore, incorporating more UV exposed portabella mushrooms into your diet may be beneficial for gaining muscle while training consistently.

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

Frozen broccoli spears have a higher environmental impact compared to UV exposed portabella mushrooms. Broccoli requires more resources such as water, land, and energy for cultivation and processing, leading to a larger carbon footprint. On the other hand, portabella mushrooms can be grown with minimal environmental impact, especially when exposed to UV light for vitamin D enhancement. Choosing mushrooms over broccoli can be a more sustainable option for reducing your environmental footprint.