Comparing Nutrients in 1 kilogram Cauliflower VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Cauliflower	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	33% 43g	130g per day for Men 19-50 years
Sugars	26.3% 19g	23.7% 17g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	15.8% 6g	38g per day for Men 19-50 years
Protein	34.3% 19g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	377% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	420% 126μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 570μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	536% 482mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	22% 220mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	556% 5mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	61.7% 1.42mg	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% 440mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	473% 260μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	100% 11mg	11mg per day for Men 19-50 years
Water	25% 921g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Brown Mushrooms, Italian, Or Crimini per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Brown Mushrooms, Italian, Or Crimini:

• 1 kilogram of Cauliflower has 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 1.9 times more Vitamin B1, 8.2 times more Vitamin B2, 7.5 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin B12 than Raw Cauliflower.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin B12
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Brown Mushrooms, Italian, Or Crimini:

• 1 kilogram of Cauliflower has 1.2 times more Calcium, 1.7 times more Magnesium and 5 times more Sodium than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 12.8 times more Copper, 2.7 times more Phosphorus, 1.5 times more Potassium, 43.3 times more Selenium and 4.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Brown Mushrooms, Italian, Or Crimini contain similar levels of Iron, Manganese and Water per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 3.3 times more Fiber than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 1.3 times more Protein than Raw Cauliflower.
• Both Cauliflower and Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Fiber
• Both Raw Cauliflower as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.