Comparing Nutrients in 1 pound Boiled White Mushrooms VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Boiled White Mushrooms	Frozen Cauliflower	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	27.8% 0.44g	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	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	14% 10g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	43% 0.56mg	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	72.6% 290μg	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	246% 221mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	15.6% 0.14mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	39% 0.89mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	7% 0.77mg	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 Frozen Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled White Mushrooms vs Frozen Cauliflower:

• 1 pound of Boiled White Mushrooms has 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 10.4 times more Vitamin B3 and 15.9 times more Vitamin B5 than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 1.3 times more Vitamin B6, 3.6 times more Vitamin B9, 12.2 times more Vitamin C and more Vitamin K than Boiled and Drained White Mushrooms.
• 1 pound of Boiled White Mushrooms have insufficient amounts of Vitamin K
• Both Boiled and Drained White Mushrooms as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled White Mushrooms vs Frozen Cauliflower:

• 1 pound of Boiled White Mushrooms has 16.3 times more Copper, 3.2 times more Iron, 2.5 times more Phosphorus, 1.8 times more Potassium, 14.9 times more Selenium and 5.1 times more Zinc than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 3.7 times more Calcium and 1.7 times more Manganese than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Frozen Cauliflower contain similar levels of Magnesium and Water per one pound.
• 1 pound of Boiled White Mushrooms lack sufficient amounts of Calcium
• 1 pound of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Cauliflower, Unprepared contains 98 times more Omega 3 than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Frozen Cauliflower offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per one pound.
• 1 pound of Boiled White Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained White Mushrooms as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.