Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Cooked Broccoli Raab	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	18.5% 24g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	14.6% 10.6g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	31% 17.4g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	33% 0.43mg	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	80.5% 322μg	20.4% 81.6μg	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	186% 168mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	53.5% 535mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	254% 2.3mg	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	72% 5.76mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	22.7% 0.52mg	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	53% 372mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled White Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Boiled White Mushrooms:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B6, 3.9 times more Vitamin B9, 9.3 times more Vitamin C, 253 times more Vitamin E and more Vitamin K than Boiled White Mushrooms.
• While 1 lb of Boiled and Drained White Mushrooms contains 2.1 times more Vitamin B2, 2.2 times more Vitamin B3 and 4.8 times more Vitamin B5 than Cooked Broccoli Raab.
• 1 pound of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Boiled White Mushrooms:

• 1 pound of Cooked Broccoli Raab has 19.7 times more Calcium, 2.3 times more Magnesium, 3.3 times more Manganese and 28 times more Sodium than Boiled White Mushrooms.
• While 1 lb of Boiled and Drained White Mushrooms contains 6.7 times more Copper, 1.4 times more Iron, 9.2 times more Selenium and 1.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled White Mushrooms contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 201 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Boiled White Mushrooms.
• While 1 lb of Boiled and Drained White Mushrooms contains 1.7 times more Carbohydrate and 3.8 times more Sugars than Cooked Broccoli Raab.
• 1 pound of Boiled White Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained White Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.