Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Stir-Fried White Mushrooms

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Stir-Fried White Mushrooms: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cooked Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	36% 46.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	0% 0g	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	3.97% 2.88g	0% 0g	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	% 2.76g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	88.4% 33.6g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	82% 46g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	303% 2724μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	37.3% 0.48mg	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	213% 852μg	57.7% 231μg	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	493% 444mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	202% 30.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	142% 1416mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	373% 3.36mg	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	191% 15.2mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	23.6% 0.54mg	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	141% 984mg	173% 1212mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	28.4% 1051g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Stir-Fried White Mushrooms?

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Stir-Fried White Mushrooms:

• 300 calories of Cooked Broccoli Raab have more Vitamin A, 1.8 times more Vitamin B1, 5.4 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5 and more Vitamin D than Cooked Broccoli Raab.
• 300 calories of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Stir-Fried White Mushrooms:

• 300 calories of Cooked Broccoli Raab have 30.7 times more Calcium, 5.3 times more Iron, 2.6 times more Magnesium, 8.4 times more Manganese and 4.9 times more Sodium than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 3.7 times more Copper and 10.3 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Stir-Fried White Mushrooms contain similar levels of Phosphorus, Potassium, Zinc and Water per 300 calories.
• 300 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 1.6 times more Fat, more Omega 3, more Sugars and 1.6 times more Fiber than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 5 times more Omega 6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Stir-Fried White Mushrooms offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3