Comparing Nutrients in 14 ounces Broccoli Raab VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	12.3% 16g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	115% 5.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	13% 0.17mg	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	82.4% 329μg	20% 79.4μg	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	89% 80mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.43mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	43% 429mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	128% 1.15mg	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	106% 8.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	8.1% 0.19mg	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	41.4% 290mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.77% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Stir-Fried White Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Stir-Fried White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Stir-Fried White Mushrooms:

• 14 ounces of Broccoli Raab have more Vitamin A, 1.7 times more Vitamin B1, 4.1 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 3.6 times more Vitamin B2, 3.3 times more Vitamin B3 and 4.5 times more Vitamin B5 than Raw Broccoli Raab.
• 14 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Stir-Fried White Mushrooms:

• 14 ounces of Broccoli Raab have 27 times more Calcium, 8.6 times more Iron, 2 times more Magnesium, 8.4 times more Manganese, 2.8 times more Sodium and 1.4 times more Zinc than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 6.9 times more Copper, 1.4 times more Phosphorus, 2 times more Potassium and 13.9 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried White Mushrooms contain similar levels of Water per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have more Omega 3 and 1.5 times more Fiber than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 1.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried White Mushrooms offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy and Omega 6 in 14 ounces.