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

Weight per 500 calories

• Broccoli Raab: 2273g
• 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 - Broccoli Raab or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	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	11.5% 11g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	50% 64.8g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	161% 61.4g	91% 34.6g	38g per day for Men 19-50 years
Protein	129% 72g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	245% 2455mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	608% 48.6mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	237% 1659mg	288% 2019mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	57% 2103g	47.3% 1752g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Broccoli Raab have more Vitamin A, 2 times more Vitamin B1, 4.8 times more Vitamin B6, 4.9 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 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5 and more Vitamin D than Raw Broccoli Raab.
• 500 calories of 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 Raw Broccoli Raab as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Broccoli Raab have 31.9 times more Calcium, 10.1 times more Iron, 2.4 times more Magnesium, 9.9 times more Manganese, 3.3 times more Sodium, 1.6 times more Zinc and 1.2 times more Water than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 5.9 times more Copper, 1.7 times more Potassium and 11.8 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried White Mushrooms contain similar levels of Phosphorus 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 Broccoli Raab have 1.8 times more Fat, more Omega 3, more Sugars and 1.8 times more Fiber than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 4.7 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried White Mushrooms offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3