Comparing Nutrients in 1 pound Boiled White Mushrooms VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled White Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	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	18.5% 24g	9.94% 13g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	26.3% 9.98g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	27.6% 0.33mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	20.4% 81.6μg	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	20% 18mg	102% 92mg	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	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

	Boiled White Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	99% 7.9mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	56.4% 395mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 413g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled White 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 Boiled White Mushrooms vs Broccoli Raab:

• 1 pound of Boiled White Mushrooms has 2.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 6.7 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B6, 4.6 times more Vitamin B9, 5.1 times more Vitamin C, 162 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• 1 pound of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained White Mushrooms as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled White Mushrooms vs Broccoli Raab:

• 1 pound of Boiled White Mushrooms has 12 times more Copper, 1.8 times more Potassium and 11.9 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 18 times more Calcium, 1.8 times more Magnesium, 3.4 times more Manganese and 16.5 times more Sodium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Broccoli Raab contain similar levels of Iron, Phosphorus, Zinc and Water per one pound.
• 1 pound of Boiled White 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 Boiled White Mushrooms has 1.9 times more Carbohydrate and 6.2 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 189 times more Omega 3 and 1.5 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled White Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained White Mushrooms as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.