Comparing Nutrients in 500 calories Boiled Cauliflower VS Stir-Fried White Mushrooms

Weight per 500 calories

• Boiled Cauliflower: 2174g
• 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 - Boiled Cauliflower or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Boiled Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	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	68.7% 89.3g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50g	91% 34.6g	38g per day for Men 19-50 years
Protein	71.4% 40g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	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	239% 957μg	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	1070% 963mg	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	10% 1.52mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	34.8% 348mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	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	87% 6.96mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	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	99% 696mg	288% 2019mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	100% 11mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	47.3% 1752g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Stir-Fried White Mushrooms Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Cauliflower vs Stir-Fried White Mushrooms:

• 500 calories of Boiled Cauliflower have 4.7 times more Vitamin B6, 2.5 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 2 times more Vitamin B1, 7.9 times more Vitamin B2, 8.6 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin D than Boiled and Drained Cauliflower.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin D
• 500 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Cauliflower as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Cauliflower vs Stir-Fried White Mushrooms:

• 500 calories of Boiled Cauliflower have 4.5 times more Calcium, 1.4 times more Iron, 3.2 times more Manganese and 1.4 times more Sodium than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 14.3 times more Copper, 2.9 times more Phosphorus, 2.5 times more Potassium, 20.5 times more Selenium and 3 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Stir-Fried White Mushrooms contain similar levels of Magnesium 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 Boiled Cauliflower have 1.5 times more Fat, more Omega 3, more Sugars and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 2.8 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Stir-Fried White Mushrooms offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3