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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Cooked Broccoli Raab	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	21% 27.4g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	31% 17.4g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Microwaved 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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	17% 0.22mg	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	18% 72.6μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.3% 50IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	0% 0mg	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	Microwaved 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	186% 1.68mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	12.6% 0.29mg	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	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	65% 2214mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 402g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Microwaved 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 Microwaved White Mushrooms:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 2.8 times more Vitamin B1, 4.5 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• While 1 lb of Microwaved White Mushrooms contains 3.1 times more Vitamin B2, 2.7 times more Vitamin B3 and 4.4 times more Vitamin B5 than Cooked Broccoli Raab.
• 1 pound of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 19.7 times more Calcium, 3.8 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese and 3.3 times more Sodium than Microwaved White Mushrooms.
• While 1 lb of Microwaved White Mushrooms contains 4.9 times more Copper, 1.5 times more Phosphorus, 1.4 times more Potassium, 13.8 times more Selenium and 1.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Microwaved White Mushrooms contain similar levels of Water per one pound.
• 1 pound of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Omega 3 than Microwaved White Mushrooms.
• While 1 lb of Microwaved White Mushrooms contains 1.9 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Microwaved White Mushrooms offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Microwaved White Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Microwaved White Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.