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

Weight per 300 calories

• Stir-Fried White Mushrooms: 1154g
• Cauliflower: 1200g

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

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

Macros Ratio

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

Macro Nutrients

	Stir-Fried White Mushrooms	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	46% 59.6g	130g per day for Men 19-50 years
Sugars	0% 0g	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	54.7% 20.8g	63% 24g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	411% 5.34mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	335% 16.7mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	170% 2.2mg	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	57.7% 231μg	171% 684μg	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	643% 578mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.4% 92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Cauliflower	Recommended Dietary Allowance
Calcium	4.6% 46mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	36% 2.9mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	81% 1.86mg	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	173% 1212mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	134% 4569mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	30% 1105g	3700g per day for Men 19-50 years

Stir-Fried White Mushrooms VS Cauliflower Nutrients Per 300 Kcal

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

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

• 300 calories of Stir-Fried White Mushrooms have 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 Cauliflower.
• While 300 kcal of Raw Cauliflower contain 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.
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 300 calories of Cauliflower have insufficient amounts of Vitamin D
• Both Stir-Fried White Mushrooms as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of Stir-Fried White Mushrooms have 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 Cauliflower.
• While 300 kcal of Raw Cauliflower contain 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.
• Both Stir-Fried White Mushrooms and Cauliflower 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 Stir-Fried White Mushrooms have 9.6 times more Omega 6 and 1.8 times more Protein than Cauliflower.
• While 300 kcal of Raw Cauliflower contain more Omega 3, 1.3 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Cauliflower offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• 300 calories of Cauliflower provide inadequate amounts of Omega 6