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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Broccoli Raab	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	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	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 4g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	0.26% 0.04mg	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 Portabella Mushrooms	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	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: Broccoli Raab VS UV Exposed Portabella Mushrooms per 7 oz

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

• 7 ounces of Broccoli Raab have more Vitamin A, 2.7 times more Vitamin B1, 3 times more Vitamin B9, more Vitamin C, 81 times more Vitamin E and more Vitamin K than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 3.7 times more Vitamin B3, 3.5 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw Broccoli Raab.
• Both Broccoli Raab and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Broccoli Raab 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 Broccoli Raab vs UV Exposed Portabella Mushrooms:

• 7 ounces of Broccoli Raab have 36 times more Calcium, 6.9 times more Iron, 2.2 times more Magnesium, 5.7 times more Manganese, 3.7 times more Sodium and 1.5 times more Zinc than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 6.8 times more Copper, 1.5 times more Phosphorus, 1.9 times more Potassium and 18.6 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and UV Exposed Portabella Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2.1 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 1.4 times more Carbohydrate and 6.6 times more Sugars than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Broccoli Raab VS UV Exposed Portabella Mushrooms

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

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. UV-exposed portabella mushrooms are a good source of vitamin D. Both foods offer unique health benefits, with broccoli raab supporting immune function and bone health, while UV-exposed portabella mushrooms can help with vitamin D synthesis and absorption. Incorporating both into a balanced vegan diet can provide a variety of nutrients for overall health.

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

Both Broccoli Raab and UV exposed Portabella mushrooms are low in calories and high in fiber, which can help with weight loss. However, Broccoli Raab is a better choice as it is lower in calories and higher in nutrients compared to Portabella mushrooms. Including more Broccoli Raab in your diet can help you feel full and satisfied while promoting weight loss.

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

Both broccoli raab and UV exposed portabella mushrooms are great choices for muscle gain 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 portabella mushrooms are an excellent source of vitamin D, which is crucial for muscle strength and growth. To support muscle gain while training consistently, it is beneficial to include a variety of nutrient-dense foods in your diet, including both broccoli raab and UV exposed portabella mushrooms.

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

Both Broccoli Raab and UV exposed Portabella Mushrooms have a relatively low environmental impact compared to animal products. Broccoli Raab requires water, land, and energy to grow, while UV exposed Portabella Mushrooms have a lower carbon footprint due to their efficient growth process. Overall, both options are sustainable choices for a plant-based diet.