Comparing Nutrients in 5 ounces Broccoli Raab VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Broccoli Raab	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.08% 31kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.26% 0.044g	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	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	7.5% 5.44g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Shiitake 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	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	17.3% 0.23mg	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	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	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.6% 39.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	0% 0mg	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	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	15.3% 153mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	141% 1.27mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	12.6% 0.29mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.2% 118g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Broccoli Raab have more Vitamin A, 4.4 times more Vitamin B1, 4 times more Vitamin B9, 67.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 1.3 times more Vitamin B2, 11.1 times more Vitamin B5 and more Vitamin D than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin D
• 5 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Broccoli Raab have 36 times more Calcium, 4.9 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium and 8.3 times more Sodium than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 21.3 times more Copper, 24.8 times more Selenium and 1.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Shiitake Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 63 times more Omega 3, 1.3 times more Fiber and 2 times more Protein than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 5 times more Carbohydrate and 10.1 times more Sugars than Raw Broccoli Raab.
• 5 ounces of Cooked Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy and Omega 6 in five ounces.