Comparing Nutrients in 1 kilogram Grilled Portabella Mushrooms VS Frozen Cauliflower

Macros Ratio

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

Macro Nutrients

	Grilled Portabella Mushrooms	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10% 290kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0% 0g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.32g	1.7% 0.29g	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	36% 46.8g	130g per day for Men 19-50 years
Sugars	31% 22.6g	30.6% 22g	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	36% 20g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Frozen 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	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.03mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	95% 1.23mg	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	160% 640μg	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	542% 488mg	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	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Grilled Portabella Mushrooms has 1.6 times more Protein than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains more Omega 3 than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Frozen 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 Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.