Comparing Nutrients in 100 calories Broccoli VS UV Exposed White Mushroom

Weight per 100 calories

• Broccoli: 294g
• UV Exposed White Mushroom: 455g

Broccoli has 1.5 times more energy per 100g than UV Exposed White Mushroom. It has low energy density when compared to other foods. Raw White Mushroom Exposed to UV having very low energy density.

Which food has more nutrients per 100 calories - Broccoli or UV Exposed White Mushroom?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Broccoli	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	4.28% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	11.4% 15g	130g per day for Men 19-50 years
Sugars	6.9% 5g	12.4% 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	2.76% 2g	1.07% 0.77g	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	% 1.44g	% 6.73g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.65g	12% 4.55g	38g per day for Men 19-50 years
Protein	15% 8.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	36.4% 0.47mg	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	46.3% 185μg	19.3% 77.3μg	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	292% 262mg	10.6% 9.55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	792% 4755IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	14% 138mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	161% 1.45mg	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	27% 2.15mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	9.74% 41mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	9.3% 0.21mg	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	27.7% 194mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	77% 42.3μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	7.1% 263g	11.4% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs UV Exposed White Mushroom:

• Raw Broccoli has 2.4 times more Vitamin B9, 27.5 times more Vitamin C, 50.5 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 1.8 times more Vitamin B1, 5.3 times more Vitamin B2, 8.7 times more Vitamin B3, 4 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli and Raw White Mushroom Exposed to UV have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Broccoli as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs UV Exposed White Mushroom:

• Raw Broccoli has 10.1 times more Calcium, 1.5 times more Magnesium, 2.9 times more Manganese and 4.3 times more Sodium than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 10 times more Copper, 2 times more Phosphorus, 1.6 times more Potassium, 5.7 times more Selenium, 2 times more Zinc and 1.6 times more Water than Raw Broccoli.
• Both Raw Broccoli and Raw White Mushroom Exposed to UV have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 1.5 times more Saturated Fat, more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fructose and 1.7 times more Fiber than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 1.4 times more Fat, 5 times more Omega 6, 1.8 times more Sugars and 1.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Raw White Mushroom Exposed to UV have similar amounts of Energy per 100 kcal.
• Both Raw Broccoli as well as Raw White Mushroom Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.