Comparing Nutrients in 1 pound Broccoli Raab VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Broccoli Raab	Canned Mushrooms	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	17.8% 23g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	28.6% 11g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	21.3% 0.28mg	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	94% 376μg	13.6% 54.4μg	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	102% 92mg	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	49% 7.35mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Mushrooms	Recommended Dietary Allowance
Calcium	49% 490mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	118% 1.07mg	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	121% 9.7mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	17% 0.39mg	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	47.3% 331mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	129% 1928mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Canned Mushrooms:

• 1 pound of Broccoli Raab has more Vitamin A, 1.9 times more Vitamin B1, 6.1 times more Vitamin B2, 2.8 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and more Vitamin K than Canned Mushrooms.
• While 1 lb of Canned Mushrooms, Solids contains 1.3 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Broccoli Raab.
• 1 pound of Canned Mushrooms have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Canned Mushrooms:

• 1 pound of Broccoli Raab has 9.8 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium, 4.6 times more Manganese and 1.5 times more Potassium than Canned Mushrooms.
• While 1 lb of Canned Mushrooms, Solids contains 5.6 times more Copper, 4.1 times more Selenium and 12.9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Mushrooms contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium
• 1 pound of Canned Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 189 times more Omega 3 and 1.7 times more Protein than Canned Mushrooms.
• While 1 lb of Canned Mushrooms, Solids contains 1.8 times more Carbohydrate and 6.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Mushrooms offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Canned Mushrooms, Solids provide inadequate amounts of Energy and Omega 6 in one pound.