Comparing Nutrients in 1 pound Grilled Portabella Mushrooms VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Cauliflower	26%	8%	66%

Macro Nutrients

	Grilled Portabella Mushrooms	Cauliflower	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	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	6.2% 1.05g	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	15.5% 20g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	14% 10.3g	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	% 10.3g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	24% 9.07g	38g per day for Men 19-50 years
Protein	26.6% 15g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.4mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	168% 50.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	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	10.6% 63.5IU	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

	Grilled Portabella Mushrooms	Cauliflower	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	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	22.7% 1.8mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	87.5% 612mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Grilled Portabella Mushrooms VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Grilled Portabella 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 Grilled Portabella Mushrooms vs Cauliflower:

• 1 pound of Grilled Portabella Mushrooms has 1.4 times more Vitamin B1, 6.7 times more Vitamin B2, 12.3 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.5 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Grilled Portabella Mushrooms.
• 1 pound of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin D
• Both Grilled Portabella 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 Grilled Portabella Mushrooms vs Cauliflower:

• 1 pound of Grilled Portabella Mushrooms has 10 times more Copper, 3.1 times more Phosphorus, 1.5 times more Potassium, 36.5 times more Selenium and 2.4 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 7.3 times more Calcium, 2.3 times more Manganese and 2.7 times more Sodium than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Cauliflower contain similar levels of Iron, Magnesium and Water per one pound.
• 1 pound of Grilled Portabella 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 Grilled Portabella Mushrooms has 1.7 times more Protein than Cauliflower.
• Both Grilled Portabella Mushrooms and Cauliflower offer comparable quantities of Carbohydrate, Sugars and Fiber per one pound.
• Both Grilled Portabella Mushrooms as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.