Comparing Nutrients in 1 pound Stir-Fried White Mushrooms VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Stir-Fried White Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	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	14% 18.3g	9.94% 13g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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	% 0g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	29% 16.2g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	36.3% 0.44mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.58mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	22.7% 91μg	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	0% 0mg	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% 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

	Stir-Fried White Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.8% 18mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	147% 1.3mg	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	14% 1.13mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	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	68% 476mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	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: Stir-Fried White Mushrooms VS Broccoli Raab per 1 lb

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

• 1 pound of Stir-Fried White Mushrooms has 3.6 times more Vitamin B2, 3.3 times more Vitamin B3 and 4.5 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 1.7 times more Vitamin B1, 4.1 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Stir-Fried 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 Stir-Fried White Mushrooms vs Broccoli Raab:

• 1 pound of Stir-Fried White Mushrooms has 6.9 times more Copper, 1.4 times more Phosphorus, 2 times more Potassium and 13.9 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 27 times more Calcium, 8.6 times more Iron, 2 times more Magnesium, 8.4 times more Manganese, 2.8 times more Sodium and 1.4 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Stir-Fried 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 Stir-Fried White Mushrooms has 1.4 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3 and 1.5 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Stir-Fried White Mushrooms as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.