Comparing Nutrients in 5 ounces Broccoli Raab VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Broccoli Raab	Maitake Mushrooms	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.05% 2.93g	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	0.33% 0.24g	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	% 0.14g	% 2.47g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.83g	10% 3.83g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	4.9% 2.75g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	7.65% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	154% 46.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	7.44% 29.8μg	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	32% 28.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	265% 1592IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	15.3% 153mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	39.7% 0.36mg	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	38% 3.03mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	3.64% 0.084mg	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	14.8% 103mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Maitake Mushrooms per 5 oz

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

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

• 5 ounces of Broccoli Raab have more Vitamin A, 3.1 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and more Vitamin K than Maitake Mushrooms.
• While 5 oz of Raw Maitake Mushrooms contain 1.9 times more Vitamin B2, 5.4 times more Vitamin B3 and more Vitamin D than Raw Broccoli Raab.
• Both Broccoli Raab and Maitake Mushrooms provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin D
• 5 ounces of Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Maitake Mushrooms:

• 5 ounces of Broccoli Raab have 108 times more Calcium, 7.1 times more Iron, 2.2 times more Magnesium, 6.7 times more Manganese and 33 times more Sodium than Maitake Mushrooms.
• While 5 oz of Raw Maitake Mushrooms contain 6 times more Copper and 2.2 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Maitake Mushrooms contain similar levels of Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have more Omega 3 and 1.6 times more Protein than Maitake Mushrooms.
• While 5 oz of Raw Maitake Mushrooms contain 2.4 times more Carbohydrate and 5.4 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Maitake Mushrooms offer comparable quantities of Fiber per five ounces.
• 5 ounces of Maitake Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Maitake Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.