Comparing Nutrients in 1 kilogram Frozen Cauliflower VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Frozen Cauliflower	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	8.28% 240kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	13.6% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.8g	34% 44.4g	130g per day for Men 19-50 years
Sugars	30.6% 22g	31% 22.6g	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	NA	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	NA	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	58% 22g	38g per day for Men 19-50 years
Protein	36% 20g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	160% 640μg	47.5% 190μg	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	542% 488mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	22% 220mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	432% 3.9mg	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	67.5% 5.4mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	85.7% 1.97mg	29% 0.67mg	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	50% 350mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	25% 925g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Grilled Portabella Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Cauliflower versus 1 kg of Grilled Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Cauliflower vs Grilled Portabella Mushrooms:

• 1 kilogram of Frozen Cauliflower has 3.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 1.4 times more Vitamin B1, 5.8 times more Vitamin B2, 14.6 times more Vitamin B3, 9.3 times more Vitamin B5 and more Vitamin D than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Grilled Portabella Mushrooms provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin D
• 1 kilogram of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• Both Frozen Cauliflower, Unprepared as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Frozen Cauliflower vs Grilled Portabella Mushrooms:

• 1 kilogram of Frozen Cauliflower has 7.3 times more Calcium, 1.4 times more Iron and 2.9 times more Manganese than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 12.5 times more Copper, 3.9 times more Phosphorus, 2.3 times more Potassium, 27.4 times more Selenium and 3.8 times more Zinc than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Grilled Portabella Mushrooms contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Cauliflower has more Omega 3 than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 1.6 times more Protein than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Grilled Portabella Mushrooms offer comparable quantities of Carbohydrate, Sugars and Fiber per one kilogram.
• 1 kilogram of Grilled Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Cauliflower, Unprepared as well as Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 6 in one kilogram.