Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Frozen Broccoli Spears	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	1% 29kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	3.4% 4.44g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	3.1% 2.26g	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	NA	0% 0g	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	NA	% 2.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	9.4% 0.12mg	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	23.5% 94μg	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	87.3% 524IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	43.2% 0.39mg	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	9% 0.72mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	2.9% 0.067mg	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	8.43% 59mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Grilled UV Exposed Portabella Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Grilled UV Exposed Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Grilled UV Exposed Portabella Mushrooms:

• 100 grams of Frozen Broccoli Spears have 1.4 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled UV Exposed Portabella Mushrooms.
• While 100 g of Grilled Portabella Mushrooms Exposed to UV contain 3.5 times more Vitamin B2, 13.5 times more Vitamin B3, 5.2 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Grilled UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 100 grams of Grilled UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Grilled UV Exposed Portabella Mushrooms:

• 100 grams of Frozen Broccoli Spears have 13.7 times more Calcium, 1.8 times more Iron, 1.2 times more Magnesium and 3.8 times more Manganese than Grilled UV Exposed Portabella Mushrooms.
• While 100 g of Grilled Portabella Mushrooms Exposed to UV contain 10.8 times more Copper, 2.3 times more Phosphorus, 1.7 times more Potassium, 11.5 times more Selenium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Grilled UV Exposed Portabella Mushrooms contain similar levels of Water per 100 grams.
• 100 grams of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have more Omega 3, 1.2 times more Carbohydrate and 1.4 times more Fiber than Grilled UV Exposed Portabella Mushrooms.
• While 100 g of Grilled Portabella Mushrooms Exposed to UV contain 1.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Grilled UV Exposed Portabella Mushrooms offer comparable quantities of Protein per 100 grams.
• 100 grams of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Grilled Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy and Omega 6 in 100 grams.