Comparing Nutrients in 7 ounces UV Exposed Portabella Mushrooms VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.9% 7.68g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	14% 55.6μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	375% 2252IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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 Portabella Mushrooms	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	9.5% 0.085mg	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	7.7% 0.62mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	5.95% 0.14mg	28% 0.64mg	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	30.6% 214mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of UV Exposed Portabella Mushrooms versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of UV Exposed Portabella Mushrooms vs Boiled Spears Frozen Broccoli:

• 7 ounces of UV Exposed Portabella Mushrooms have 1.6 times more Vitamin B2, 9.8 times more Vitamin B3, 4.2 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for UV Exposed Portabella Mushrooms vs Boiled Spears Frozen Broccoli:

• 7 ounces of UV Exposed Portabella Mushrooms have 6.7 times more Copper, 2 times more Phosphorus, 2 times more Potassium, 9.8 times more Selenium and 1.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 17 times more Calcium, 2 times more Iron, 2 times more Magnesium and 4.7 times more Manganese than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Boiled Spears Frozen Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of UV Exposed Portabella Mushrooms have 1.7 times more Sugars than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy in seven ounces.