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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	5.22% 2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.96% 183g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Broccoli Raab have 2 times more Vitamin B1, 1.6 times more Vitamin B6, 4.9 times more Vitamin B9, 9.6 times more Vitamin C, 162 times more Vitamin E and more Vitamin K than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 3.1 times more Vitamin B2, 3 times more Vitamin B3, 4.7 times more Vitamin B5 and more Vitamin D than Raw Broccoli Raab.
• 7 ounces of 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 Raw 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 Broccoli Raab vs UV Exposed White Mushroom:

• 7 ounces of Broccoli Raab have 36 times more Calcium, 4.3 times more Iron, 2.4 times more Magnesium, 8.4 times more Manganese, 6.6 times more Sodium and 1.5 times more Zinc than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 7.6 times more Copper, 1.6 times more Potassium and 9.3 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and UV Exposed White Mushroom contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3 and 2.7 times more Fiber than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 5.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and UV Exposed White Mushroom offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of UV Exposed White Mushroom provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw White Mushroom Exposed to UV provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS UV Exposed White Mushroom

What are the health benefits of Broccoli Raab compared to UV Exposed White Mushroom?

Broccoli raab is a great source of vitamins A, C, and K, as well as iron and calcium. It also contains antioxidants and fiber which can support a healthy immune system and digestion. UV-exposed white mushrooms are an excellent source of vitamin D, which is important for bone health and immune function. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health.

Can I lose weight easier by eating more Broccoli Raab or UV Exposed White Mushroom?

Both Broccoli Raab and UV Exposed White Mushrooms are low in calories and high in nutrients, making them great choices for weight loss. However, Broccoli Raab is slightly lower in calories and higher in fiber, which can help you feel fuller for longer and support weight loss efforts. Incorporating both into a balanced diet can be beneficial for weight management.

Should I eat more Broccoli Raab or more UV Exposed White Mushroom to gain more muscles while training consistently?

Both broccoli raab and UV exposed white mushrooms are great options for muscle building due to their high nutrient content. Broccoli raab is rich in iron, calcium, and vitamin C, which are important for muscle function and recovery. UV exposed white mushrooms are an excellent source of vitamin D, which plays a key role in muscle strength and growth. To support muscle building while training consistently, it is beneficial to include a variety of nutrient-dense foods in your diet, including both broccoli raab and UV exposed white mushrooms.

What is the environmental impact of producing Broccoli Raab compared to UV Exposed White Mushroom?

Broccoli Raab typically has a higher environmental impact compared to UV exposed white mushrooms. Broccoli Raab requires more water, land, and resources to grow, while mushrooms can be grown in controlled environments with less impact on the environment. Choosing mushrooms over Broccoli Raab can be a more sustainable option.