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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Energy	5.34% 155kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	2.1% 1.5g	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% 0g	0.93% 0.67g	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	% 1.2g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.44g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	52.2% 0.68mg	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	14% 55.6μg	82.4% 329μg	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	0% 0mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	18.5% 0.17mg	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	26.3% 2.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	68% 1.57mg	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	63% 441mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.93% 367g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 2.1 times more Vitamin B2, 3.2 times more Vitamin B3, 4.2 times more Vitamin B5 and more Vitamin D than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Vitamin A, 1.6 times more Vitamin B1, 5.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Broccoli Raab provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 3.9 times more Copper, 1.5 times more Phosphorus, 1.7 times more Potassium, 6.3 times more Selenium and 1.2 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 54 times more Calcium, 4 times more Iron, 1.8 times more Manganese and 6.6 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Broccoli Raab contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 2.7 times more Carbohydrate and 1.3 times more Fiber than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Omega 3 than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Broccoli Raab offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Stir-Fried Shiitake Mushrooms as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 14 ounces.