Comparing Nutrients in 300 calories Cauliflower VS Stir-Fried White Mushrooms

Weight per 300 calories

• Cauliflower: 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 - Cauliflower or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	46% 59.6g	36% 46.6g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	16% 11.6g	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	% 11.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	41% 23g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	171% 684μg	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	643% 578mg	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	6.4% 0.96mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	26.4% 264mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	373% 3.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	63% 5.04mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	75.4% 528mg	173% 1212mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	30% 1105g	28.4% 1051g	3700g per day for Men 19-50 years

Cauliflower VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cauliflower vs Stir-Fried White Mushrooms:

• 300 calories of Cauliflower have 4.6 times more Vitamin B6, 3 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 1.8 times more Vitamin B1, 7.4 times more Vitamin B2, 7.6 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin D than Raw Cauliflower.
• 300 calories of Cauliflower have insufficient amounts of Vitamin D
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Cauliflower as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cauliflower vs Stir-Fried White Mushrooms:

• 300 calories of Cauliflower have 5.7 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese and 2.6 times more Sodium than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 7.2 times more Copper, 2.3 times more Phosphorus, 1.3 times more Potassium, 22.3 times more Selenium and 2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Stir-Fried White Mushrooms contain similar levels of 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 Cauliflower have more Omega 3, 1.3 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 9.6 times more Omega 6 and 1.8 times more Protein than Raw Cauliflower.
• Both Cauliflower and Stir-Fried White Mushrooms offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cauliflower provide inadequate amounts of Omega 6
• 300 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3