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

Weight per 500 calories

• Stir-Fried White Mushrooms: 1923g
• Cauliflower: 2000g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.8% 77.7g	76.5% 99g	130g per day for Men 19-50 years
Sugars	0% 0g	52.7% 38.2g	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	0% 0g	26.8% 19.4g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	91% 34.6g	105% 40g	38g per day for Men 19-50 years
Protein	123% 69g	68.6% 38.4g	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	154% 1.85mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	685% 8.9mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	479% 76.7mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	558% 28mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	283% 3.68mg	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	96% 385μg	285% 1140μg	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	1071% 964mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25.6% 154IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Cauliflower	Recommended Dietary Allowance
Calcium	7.7% 77mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	60% 4.8mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	135% 3.1mg	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	288% 2019mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	224% 7615mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	486% 267μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	47.3% 1752g	49.8% 1841g	3700g per day for Men 19-50 years

Stir-Fried White Mushrooms VS Cauliflower Nutrients Per 500 Kcal

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

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

• 500 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 500 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.
• 500 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 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 500 calories.

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

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

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried White Mushrooms have 9.6 times more Omega 6 and 1.8 times more Protein than Cauliflower.
• While 500 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 500 calories.
• 500 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• 500 calories of Cauliflower provide inadequate amounts of Omega 6