Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS 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	1.22% 35.4kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.18% 0.057g	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	1.33% 0.23g	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	4.4% 5.73g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	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	% 0g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	9.06% 5.07g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.58% 0.06mg	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	25% 101μg	7.1% 28.3μg	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	1.9% 11.3IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	46% 0.41mg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	2.9% 0.067mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	16.5% 561mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	36% 19.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Stir-Fried White Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Stir-Fried White Mushrooms:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.8 times more Vitamin B1, 5.2 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 5 oz of Stir-Fried White Mushrooms contain 3.3 times more Vitamin B2, 2 times more Vitamin B3 and 3.2 times more Vitamin B5 than Cooked Broccoli Raab.
• 5 ounces 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 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Stir-Fried White Mushrooms:

• 5 ounces of Cooked Broccoli Raab have 29.5 times more Calcium, 5.1 times more Iron, 2.5 times more Magnesium, 8.1 times more Manganese and 4.7 times more Sodium than Stir-Fried White Mushrooms.
• While 5 oz of Stir-Fried White Mushrooms contain 3.9 times more Copper, 1.3 times more Phosphorus and 10.7 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Stir-Fried White Mushrooms contain similar levels of Potassium, Zinc and Water per five ounces.
• 5 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have more Omega 3 and 1.6 times more Fiber than Stir-Fried White Mushrooms.
• While 5 oz of Stir-Fried White Mushrooms contain 1.3 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Stir-Fried White Mushrooms offer comparable quantities of Protein per five ounces.
• 5 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.