Comparing Nutrients in 1 pound Canned Mushrooms VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	11% 14g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	28.6% 11g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15% 8.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	76.8% 1mg	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	13.6% 54.4μg	80.5% 322μg	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	0% 0mg	186% 168mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5% 50mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	37.8% 0.34mg	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	44.8% 3.6mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	75% 1.72mg	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	42.8% 299mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	129% 1928mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 413g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mushrooms VS Cooked Broccoli Raab per 1 lb

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

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

• 1 pound of Canned Mushrooms has 1.8 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 2 times more Vitamin B1, 6.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.6 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C, 253 times more Vitamin E and more Vitamin K than Canned Mushrooms, Solids.
• 1 pound of Canned Mushrooms have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Canned Mushrooms, Solids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Mushrooms has 3.1 times more Copper, 3.2 times more Selenium, 7.6 times more Sodium and 1.3 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 10.7 times more Calcium, 1.6 times more Iron, 1.8 times more Magnesium, 4.4 times more Manganese and 2.7 times more Potassium than Canned Mushrooms, Solids.
• Both Canned Mushrooms and Cooked Broccoli Raab contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Canned Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mushrooms has 1.6 times more Carbohydrate and 3.8 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 201 times more Omega 3 and 2 times more Protein than Canned Mushrooms, Solids.
• Both Canned Mushrooms and Cooked Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Mushrooms provide inadequate amounts of Omega 3
• Both Canned Mushrooms, Solids as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.