Comparing Nutrients in 1 pound Cooked Shiitake Mushrooms VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Shiitake Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Energy	8.76% 254kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	9.94% 13g	130g per day for Men 19-50 years
Sugars	24% 17.4g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	25% 9.53g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	12.6% 7.08g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	326% 16.3mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	59.7% 0.78mg	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	24% 95μg	94% 376μg	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	1.5% 1.36mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21% 127IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	21% 0.19mg	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	25% 2mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	78% 1.8mg	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	18.8% 132mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	205% 112μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Shiitake Mushrooms has 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 11.1 times more Vitamin B5 and more Vitamin D than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 4.4 times more Vitamin B1, 4 times more Vitamin B9, 67.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Broccoli Raab provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms no Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cooked Shiitake Mushrooms has 21.3 times more Copper, 24.8 times more Selenium and 1.7 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 36 times more Calcium, 4.9 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium and 8.3 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Shiitake Mushrooms has 5 times more Carbohydrate and 10.1 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 63 times more Omega 3, 1.3 times more Fiber and 2 times more Protein than Cooked Shiitake Mushrooms no Salt.
• 1 pound of Cooked Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Shiitake Mushrooms no Salt as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.