Comparing Nutrients in 7 ounces UV Exposed Portabella Mushrooms VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Dried Breadnuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	25.7% 0.41g	1.6g per day for Men 19-50 years
Omega 6	NA	8.05% 1.37g	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	121% 158g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	NA	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	78% 29.6g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	4.96% 0.06mg	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	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	105% 1.36mg	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	56% 224μg	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	103% 92mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Dried Breadnuts	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	541% 4.87mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	5.95% 0.14mg	26% 0.6mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	117% 3991mg	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	7% 105mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	4.98% 184g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Dried Breadnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of UV Exposed Portabella Mushrooms vs Dried Breadnuts:

• 7 ounces of UV Exposed Portabella Mushrooms have 2 times more Vitamin B1, 2.1 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Dried Breadnuts.
• While 7 oz of Dried Breadnut Tree Seeds contain 1.6 times more Vitamin B5, 4.6 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Dried Breadnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• 7 ounces of Dried Breadnuts have insufficient amounts of Vitamin B12 and Vitamin D
• Both Raw Portabella Mushrooms Exposed to UV as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for UV Exposed Portabella Mushrooms vs Dried Breadnuts:

• 7 ounces of UV Exposed Portabella Mushrooms have 9.8 times more Selenium and 14.3 times more Water than Dried Breadnuts.
• While 7 oz of Dried Breadnut Tree Seeds contain 31.3 times more Calcium, 8.6 times more Copper, 14.8 times more Iron, 11.5 times more Magnesium, 4.4 times more Manganese, 1.6 times more Phosphorus, 5.5 times more Potassium, 5.9 times more Sodium and 3.6 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• 7 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Breadnut Tree Seeds contain 16.7 times more Energy, 20.5 times more Carbohydrate, 11.5 times more Fiber and 4.1 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• 7 ounces of UV Exposed Portabella Mushrooms provide inadequate amounts of Energy