Comparing Nutrients in 1 pound Boiled Cauliflower VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Boiled Cauliflower	Canned Mushrooms	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	14.3% 18.6g	17.8% 23g	130g per day for Men 19-50 years
Sugars	13% 9.43g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	15% 8.35g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 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	50% 200μg	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	223% 201mg	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	2.1% 0.32mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Canned Mushrooms	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	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	18% 1.45mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	20.7% 145mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	129% 1928mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Canned Mushrooms per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Cauliflower 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 Boiled Cauliflower vs Canned Mushrooms:

• 1 pound of Boiled Cauliflower has 2.5 times more Vitamin B2, 2.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Canned Mushrooms.
• While 1 lb of Canned Mushrooms, Solids contains 2 times more Vitamin B1, 3.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Cauliflower.
• 1 pound of Canned Mushrooms have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Cauliflower vs Canned Mushrooms:

• 1 pound of Boiled Cauliflower has 1.5 times more Manganese than Canned Mushrooms.
• While 1 lb of Canned Mushrooms, Solids contains 13.1 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 2.1 times more Phosphorus, 6.8 times more Selenium, 28.3 times more Sodium and 4.2 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Mushrooms contain similar levels of Potassium and Water per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Cauliflower as well as Canned Mushrooms, Solids lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 167 times more Omega 3 than Canned Mushrooms.
• Both Boiled Cauliflower and Canned Mushrooms offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per one pound.
• 1 pound of Canned Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Canned Mushrooms, Solids provide inadequate amounts of Energy and Omega 6 in one pound.