Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Cooked Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	4.76% 6.2g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	5.22% 2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	50% 450μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	23.4% 234mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS UV Exposed White Mushroom per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs UV Exposed White Mushroom:

• 7 ounces of Cooked Broccoli Raab have 2.1 times more Vitamin B1, 2.1 times more Vitamin B6, 4.2 times more Vitamin B9, 17.6 times more Vitamin C, 253 times more Vitamin E and more Vitamin K than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin D than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• 7 ounces of UV Exposed White Mushroom have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs UV Exposed White Mushroom:

• 7 ounces of Cooked Broccoli Raab have 39.3 times more Calcium, 2.5 times more Iron, 3 times more Magnesium, 8.1 times more Manganese and 11.2 times more Sodium than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 4.2 times more Copper and 7.2 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and UV Exposed White Mushroom contain similar levels of Phosphorus, Potassium, Zinc and 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 Cooked Broccoli Raab have more Omega 3, 2.8 times more Fiber and 1.2 times more Protein than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 3.2 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and UV Exposed White Mushroom offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of UV Exposed White Mushroom provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw White Mushroom Exposed to UV provide inadequate amounts of Energy and Omega 6 in seven ounces.