Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Stir-Fried White Mushrooms

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Stir-Fried White Mushrooms: 1923g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	251% 4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 3g	% 0g	g per day for Men 19-50 years
Fiber	147% 56g	91% 34.6g	38g per day for Men 19-50 years
Protein	137% 76.6g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	504% 4540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	62% 0.81mg	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	355% 1420μg	96% 385μg	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	822% 740mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.6% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	337% 50.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	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	236% 2360mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	622% 5.6mg	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	318% 25.4mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	39.3% 0.9mg	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	234% 1640mg	288% 2019mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	100% 11mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	47.3% 1752g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Stir-Fried White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Stir-Fried White Mushrooms?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Stir-Fried White Mushrooms:

• 500 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 500 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.
• 500 calories of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• 500 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 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Stir-Fried White Mushrooms:

• 500 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 500 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 500 calories.
• 500 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3