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

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.9% 7.68g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	14% 55.6μg	35.2% 141μg	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	81.6% 73.4mg	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	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 Portabella Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	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	7.7% 0.62mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	5.95% 0.14mg	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	30.6% 214mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Cooked Broccoli Raab per 7 oz

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

• 7 ounces of UV Exposed Portabella Mushrooms have 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 2.9 times more Vitamin B1, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 126.5 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Cooked Broccoli Raab provide similar amounts of Vitamin B2 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for UV Exposed Portabella Mushrooms vs Cooked Broccoli Raab:

• 7 ounces of UV Exposed Portabella Mushrooms have 3.8 times more Copper, 1.3 times more Phosphorus and 14.3 times more Selenium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 39.3 times more Calcium, 4.1 times more Iron, 2.7 times more Magnesium, 5.5 times more Manganese and 6.2 times more Sodium than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Cooked Broccoli Raab contain similar levels of Potassium, Zinc and 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 1.2 times more Carbohydrate and 4 times more Sugars than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.2 times more Fiber and 1.8 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV as well as Cooked Broccoli Raab provide inadequate amounts of Energy in seven ounces.