Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Cooked Broccoli Raab	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	8.62% 250kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	126% 2g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	111% 144g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	53% 38.4g	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	3.3% 2.4g	NA	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	55.3% 21g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	718% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	122% 1.6mg	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	178% 710μg	52.5% 210μg	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	411% 370mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	46.7% 280IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	169% 25.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	118% 1180mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	996% 8.96mg	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	159% 12.7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	88.7% 2.04mg	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	117% 820mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	24.7% 914g	22.6% 835g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cooked Shiitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Cooked Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Cooked Shiitake Mushrooms:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 4.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 3.4 times more Vitamin B9, 123.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms.
• While 1 kg of Cooked Shiitake Mushrooms no Salt contains 8 times more Vitamin B5 and more Vitamin D than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• 1 kilogram of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Cooked Shiitake Mushrooms:

• 1 kilogram of Cooked Broccoli Raab has 39.3 times more Calcium, 2.9 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 2.8 times more Phosphorus, 2.9 times more Potassium and 14 times more Sodium than Cooked Shiitake Mushrooms.
• While 1 kg of Cooked Shiitake Mushrooms no Salt contains 11.9 times more Copper, 19.1 times more Selenium and 2.5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Shiitake Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 67 times more Omega 3, 1.3 times more Fiber and 2.5 times more Protein than Cooked Shiitake Mushrooms.
• While 1 kg of Cooked Shiitake Mushrooms no Salt contains 4.6 times more Carbohydrate and 6.2 times more Sugars than Cooked Broccoli Raab.
• 1 kilogram of Cooked Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.