Comparing Nutrients in 1 kilogram Dried Shiitake Mushrooms VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dried Shiitake Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	102% 2960kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	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	580% 754g	24% 31g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	NA	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	303% 115g	73.7% 28g	38g per day for Men 19-50 years
Protein	171% 96g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	881% 141mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4380% 219mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	742% 9.65mg	169% 2.2mg	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	408% 1630μg	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	39% 35mg	411% 370mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	257% 1540IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Dried Shiitake Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 110mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	5739% 51.7mg	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	215% 17mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	511% 11.8mg	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	420% 2940mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	451% 15340mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	696% 76.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	2.57% 95g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Shiitake 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 Dried Shiitake Mushrooms vs Cooked Broccoli Raab:

• 1 kilogram of Dried Shiitake Mushrooms has 1.8 times more Vitamin B1, 9.1 times more Vitamin B2, 7 times more Vitamin B3, 48.9 times more Vitamin B5, 4.4 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin D than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 10.6 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• 1 kilogram of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Dried Shiitake Mushrooms has 68.9 times more Copper, 1.4 times more Iron, 4.9 times more Magnesium, 3.1 times more Manganese, 3.6 times more Phosphorus, 4.5 times more Potassium, 35.5 times more Selenium and 14.2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 10.7 times more Calcium, 4.3 times more Sodium and 9.6 times more Water than Dried Shiitake Mushrooms.
• 1 kilogram of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shiitake Mushrooms has 11.8 times more Energy, 24.2 times more Carbohydrate, 3.6 times more Sugars, 4.1 times more Fiber and 2.5 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 15.5 times more Omega 3 than Dried Shiitake Mushrooms.
• 1 kilogram of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.