Comparing Nutrients in 1 pound Oyster Mushrooms VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Cauliflower	26%	8%	66%

Macro Nutrients

	Oyster Mushrooms	Cauliflower	Recommended Dietary Allowance
Energy	5.16% 150kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	12% 8.66g	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	0% 0g	6.07% 4.4g	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	% 5.03g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	27% 15g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Cauliflower	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	106% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	64.6% 259μg	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	243% 219mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 132IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Cauliflower	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	75.4% 6.03mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	30.6% 0.7mg	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	77.8% 544mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Oyster Mushrooms vs Cauliflower:

• 1 pound of Oyster Mushrooms has 2.5 times more Vitamin B1, 5.8 times more Vitamin B2, 9.8 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Oyster Mushrooms.
• 1 pound of Oyster Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin D
• Both Raw Oyster Mushrooms as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Oyster Mushrooms vs Cauliflower:

• 1 pound of Oyster Mushrooms has 6.3 times more Copper, 3.2 times more Iron, 2.7 times more Phosphorus, 1.4 times more Potassium, 4.3 times more Selenium and 2.9 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 7.3 times more Calcium, 1.4 times more Manganese and 1.7 times more Sodium than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Cauliflower contain similar levels of Magnesium and Water per one pound.
• 1 pound of Oyster Mushrooms lack sufficient amounts of Calcium
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oyster Mushrooms has 1.2 times more Carbohydrate and 1.7 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.7 times more Sugars than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Cauliflower offer comparable quantities of Fiber per one pound.
• Both Raw Oyster Mushrooms as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.