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

Macros Ratio

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

Macro Nutrients

	UV Exposed White Mushroom	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.36% 0.062g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	5.22% 2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11% 6.13g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.96% 183g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of UV Exposed White Mushroom versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of UV Exposed White Mushroom have 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.
• While 7 oz of Cooked Broccoli Raab contain 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 Raw White Mushroom Exposed to UV.
• 7 ounces of UV Exposed White Mushroom have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• Both Raw White Mushroom Exposed to UV as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of UV Exposed White Mushroom have 4.2 times more Copper and 7.2 times more Selenium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 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 Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Cooked Broccoli Raab 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 UV Exposed White Mushroom have 3.2 times more Sugars than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Omega 3 and 2.8 times more Fiber than Raw White Mushroom Exposed to UV.
• Both UV Exposed White Mushroom and Cooked Broccoli Raab 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 White Mushroom Exposed to UV as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.