Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Enoki Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	60% 78g	24% 31g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.2g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	71% 27g	73.7% 28g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	178% 710μg	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	411% 370mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.33% 50IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	83.3% 0.75mg	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	144% 11.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	165% 3.8mg	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	150% 1050mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24% 883g	24.7% 914g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Enoki Mushrooms has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 3 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 253 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Enoki Mushrooms as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Enoki Mushrooms has 1.4 times more Copper, 1.3 times more Phosphorus, 1.7 times more Selenium and 1.2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Calcium, 1.7 times more Magnesium, 5.1 times more Manganese and 18.7 times more Sodium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Cooked Broccoli Raab contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enoki Mushrooms has 2.5 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.9 times more Omega 3 and 1.4 times more Protein than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• Both Raw Enoki Mushrooms as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.