Comparing Nutrients in 300 calories Boiled White Mushrooms VS Broccoli Raab

Weight per 300 calories

• Boiled White Mushrooms: 1071g
• Broccoli Raab: 1364g

Boiled White Mushrooms have 1.3 times more energy per 100g than Broccoli Raab. It has very low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled White Mushrooms or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.04g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	30% 39g	130g per day for Men 19-50 years
Sugars	34.6% 25g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	62% 23.6g	97% 37g	38g per day for Men 19-50 years
Protein	41.5% 23.3g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	463% 23mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	179% 2.33mg	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	48.2% 193μg	283% 1132μg	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	47.6% 43mg	306% 275mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.3% 85.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.71% 0.11mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.43% 64.3mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	63.6% 0.57mg	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	233% 18.6mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	30.6% 129mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	234% 5.4mg	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	133% 932mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	112% 3814mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	232% 128μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	84.7% 9.32mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	26.4% 976g	34% 1262g	3700g per day for Men 19-50 years

Boiled White Mushrooms VS Broccoli Raab Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled White Mushrooms vs Broccoli Raab:

• 300 calories of Boiled White Mushrooms have 1.8 times more Vitamin B2, 2.9 times more Vitamin B3, 5.3 times more Vitamin B5 and more Vitamin D than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain more Vitamin A, 2.8 times more Vitamin B1, 2.3 times more Vitamin B6, 5.9 times more Vitamin B9, 6.4 times more Vitamin C, 206.2 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• 300 calories of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 300 calories of Broccoli Raab have insufficient amounts of Vitamin D
• Both Boiled and Drained White Mushrooms as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled White Mushrooms vs Broccoli Raab:

• 300 calories of Boiled White Mushrooms have 9.4 times more Copper, 1.4 times more Potassium and 9.4 times more Selenium than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 22.9 times more Calcium, 1.6 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 21 times more Sodium and 1.3 times more Water than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Broccoli Raab contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Mushrooms have 4.8 times more Omega 6, 1.5 times more Carbohydrate and 4.8 times more Sugars than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.3 times more Fat, 240.5 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled White Mushrooms provide inadequate amounts of Omega 3
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6