Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Cooked Broccoli Raab	Oyster Mushrooms	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	2.17% 1.57g	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	0.47% 0.34g	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	% 0.33g	% 1.57g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.3% 9.98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 101μg	13.5% 54μg	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	58.3% 52.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.85% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	38.4% 0.35mg	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	22.5% 1.8mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	6.96% 0.16mg	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	16.6% 116mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Oyster Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Oyster Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Oyster Mushrooms:

• 5 ounces of Cooked Broccoli Raab have 113.5 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B5 and more Vitamin D than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin D
• 5 ounces of Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Oyster Mushrooms:

• 5 ounces of Cooked Broccoli Raab have 39.3 times more Calcium, 1.5 times more Magnesium, 3.4 times more Manganese and 3.1 times more Sodium than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 3.3 times more Copper, 1.5 times more Phosphorus, 2 times more Selenium and 1.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Oyster Mushrooms contain similar levels of Iron, Potassium and Water per five ounces.
• 5 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have more Omega 3 and 1.2 times more Fiber than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 2 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Oyster Mushrooms offer comparable quantities of Protein per five ounces.
• 5 ounces of Oyster Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Oyster Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.