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

Macros Ratio

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

Macro Nutrients

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.98% 6.47g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	4.02% 2.9g	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	NA	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11% 6.13g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	20% 0.26mg	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	8.43% 33.7μg	27.8% 111μg	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	4.63% 4.17mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	346% 2076IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	7.5% 0.067mg	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	12.4% 0.99mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	19.2% 0.44mg	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	24.4% 171mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.96% 183g	4.87% 180g	3700g per day for Men 19-50 years

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

• Raw White Mushroom Exposed to UV has 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 Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Vitamin B9, 19.1 times more Vitamin C, 132 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 7 oz.
• Both Raw White Mushroom Exposed to UV as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

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

• Raw White Mushroom Exposed to UV has 9.4 times more Copper, 1.8 times more Phosphorus, 2.2 times more Potassium, 13.3 times more Selenium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 1.4 times more Magnesium and 4.7 times more Manganese than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw White Mushroom Exposed to UV has 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 1.6 times more Carbohydrate and 3 times more Fiber than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 7 oz.
• Both Raw White Mushroom Exposed to UV as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.