Comparing Nutrients in 1 kilogram Cooked Shiitake Mushrooms VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Shiitake Mushrooms	Cauliflower	Recommended Dietary Allowance
Energy	19.3% 560kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	53% 38.4g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	52.6% 20g	38g per day for Men 19-50 years
Protein	28% 15.6g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	718% 36mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	143% 570μg	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	3.33% 3mg	536% 482mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	46.7% 280IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Cauliflower	Recommended Dietary Allowance
Calcium	3% 30mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	996% 8.96mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	55% 4.4mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	67.4% 1.55mg	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	41.4% 290mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	451% 248μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	22.6% 835g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms VS Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Shiitake Mushrooms vs Cauliflower:

• 1 kilogram of Cooked Shiitake Mushrooms has 2.8 times more Vitamin B2, 3 times more Vitamin B3, 5.4 times more Vitamin B5 and more Vitamin D than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.4 times more Vitamin B1, 2.7 times more Vitamin B9, 160.7 times more Vitamin C and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Cauliflower provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms no Salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Shiitake Mushrooms vs Cauliflower:

• 1 kilogram of Cooked Shiitake Mushrooms has 23 times more Copper, 1.3 times more Manganese, 41.3 times more Selenium and 4.9 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 7.3 times more Calcium, 1.5 times more Phosphorus, 2.6 times more Potassium and 7.5 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Cauliflower contain similar levels of Iron, Magnesium and Water per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Shiitake Mushrooms has 2.9 times more Carbohydrate and 2 times more Sugars than Cauliflower.
• Both Cooked Shiitake Mushrooms and Cauliflower offer comparable quantities of Fiber and Protein per one kilogram.
• Both Cooked Shiitake Mushrooms no Salt as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.