Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cooked Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.57% 0.18g	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	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	14% 18.3g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	31% 17.4g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Stir-Fried 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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	132% 6.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	14.7% 0.19mg	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	22.7% 91μg	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	6.05% 36.3IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	53.5% 535mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	147% 1.3mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	9.27% 0.21mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	23.5% 2.6mg	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 Stir-Fried White Mushrooms per 1 lb

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

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 1.8 times more Vitamin B1, 5.2 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 3.3 times more Vitamin B2, 2 times more Vitamin B3 and 3.2 times more Vitamin B5 than Cooked Broccoli Raab.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Stir-Fried White Mushrooms:

• 1 pound of Cooked Broccoli Raab has 29.5 times more Calcium, 5.1 times more Iron, 2.5 times more Magnesium, 8.1 times more Manganese and 4.7 times more Sodium than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 3.9 times more Copper, 1.3 times more Phosphorus and 10.7 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Stir-Fried White Mushrooms contain similar levels of Potassium, Zinc and Water per one pound.
• 1 pound of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Omega 3 and 1.6 times more Fiber than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 1.3 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Stir-Fried White Mushrooms offer comparable quantities of Protein per one pound.
• 1 pound of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.