Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Stir-Fried White Mushrooms

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Stir-Fried White Mushrooms: 385g

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

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cooked Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	3.6% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	12% 15.5g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0% 0g	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	1.32% 0.96g	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	% 0.92g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	29.5% 11g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	101% 908μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	12.4% 0.16mg	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	71% 284μg	19.2% 77μg	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	164% 148mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.13% 30.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.5% 10mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	47% 472mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	124% 1.1mg	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	63.5% 5.1mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	7.86% 0.18mg	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	47% 328mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.47% 350g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Stir-Fried White Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Stir-Fried White Mushrooms?

Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Stir-Fried White Mushrooms:

• 100 calories of Cooked Broccoli Raab have more Vitamin A, 1.8 times more Vitamin B1, 5.4 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5 and more Vitamin D than Cooked Broccoli Raab.
• 100 calories of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• 100 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Stir-Fried White Mushrooms:

• 100 calories of Cooked Broccoli Raab have 30.7 times more Calcium, 5.3 times more Iron, 2.6 times more Magnesium, 8.4 times more Manganese and 4.9 times more Sodium than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 3.7 times more Copper and 10.3 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Stir-Fried White Mushrooms contain similar levels of Phosphorus, Potassium, Zinc and Water per 100 calories.
• 100 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Broccoli Raab have 1.6 times more Fat, more Omega 3, more Sugars and 1.6 times more Fiber than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 5 times more Omega 6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Stir-Fried White Mushrooms offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 100 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3