Comparing Nutrients in 1 kilogram Grilled Portabella Mushrooms VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Grilled Portabella Mushrooms	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10% 290kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.32g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	31.6% 41g	130g per day for Men 19-50 years
Sugars	31% 22.6g	28.7% 21g	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	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.03mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	370% 111μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	110% 440μg	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	492% 443mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	23.3% 140IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	3% 30mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	432% 3.9mg	20% 0.18mg	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	50% 4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	57.4% 1.32mg	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	193% 1350mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 930g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Grilled Portabella Mushrooms has 1.7 times more Vitamin B1, 7.8 times more Vitamin B2, 15.3 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin D than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.4 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Grilled Portabella Mushrooms.
• 1 kilogram of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

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

• 1 kilogram of Grilled Portabella Mushrooms has 21.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 4.2 times more Phosphorus, 3.1 times more Potassium, 36.5 times more Selenium and 3.8 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 2 times more Manganese than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Boiled Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Grilled Portabella Mushrooms as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Grilled Portabella Mushrooms has 1.8 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains more Omega 3 than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Boiled Cauliflower offer comparable quantities of Carbohydrate, Sugars and Fiber per one kilogram.
• 1 kilogram of Grilled Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Grilled Portabella Mushrooms as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.