Comparing Nutrients in 100 calories UV Exposed Portabella Mushrooms VS Broccoli Raab

Weight per 100 calories

• UV Exposed Portabella Mushrooms: 455g
• Broccoli Raab: 455g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - UV Exposed Portabella Mushrooms or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	53.7% 0.86g	1.6g per day for Men 19-50 years
Omega 6	NA	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	9.97% 13g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	2.4% 1.73g	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	3.07% 2.23g	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	% 9.14g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	15.6% 5.9g	32.3% 12.3g	38g per day for Men 19-50 years
Protein	17% 9.6g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	59.8% 0.78mg	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	32% 127μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.47% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	860% 5159IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.091mg	49% 7.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	848% 1018μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	21.2% 0.19mg	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	17.6% 1.4mg	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	11% 45.5mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	78% 1.8mg	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	70% 491mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	48.7% 1655mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	154% 84.5μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.4% 421g	3700g per day for Men 19-50 years

UV Exposed Portabella Mushrooms VS Broccoli Raab Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - UV Exposed Portabella Mushrooms or Broccoli Raab?

Lets compare vitamin content per 100 calories of UV Exposed Portabella Mushrooms vs Broccoli Raab:

• 100 calories of UV Exposed Portabella Mushrooms have 3.7 times more Vitamin B3, 3.5 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain more Vitamin A, 2.7 times more Vitamin B1, 3 times more Vitamin B9, more Vitamin C, 81 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B6 per 100 calories.
• 100 calories of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 100 calories of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 calories for UV Exposed Portabella Mushrooms vs Broccoli Raab:

• 100 calories of UV Exposed Portabella Mushrooms have 6.8 times more Copper, 1.5 times more Phosphorus, 1.9 times more Potassium and 18.6 times more Selenium than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 36 times more Calcium, 6.9 times more Iron, 2.2 times more Magnesium, 5.7 times more Manganese, 3.7 times more Sodium and 1.5 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Broccoli Raab contain similar levels of Water per 100 calories.
• 100 calories of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of UV Exposed Portabella Mushrooms have 1.4 times more Carbohydrate, 6.6 times more Sugars and 2.9 times more Fructose than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 1.4 times more Fat, 2.1 times more Fiber and 1.5 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Broccoli Raab offer comparable quantities of Energy per 100 calories.