Comparing Nutrients in 5 ounces Broccoli Raab VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Broccoli Raab	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.045g	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	1.27% 0.22g	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	8.37% 11g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.59% 0.43g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.83g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Stir-Fried 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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	19% 0.25mg	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	4.96% 20μg	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	4.96% 29.8IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	15.3% 153mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	25.7% 0.23mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	13.7% 0.32mg	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	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.36% 124g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Broccoli Raab have more Vitamin A, 1.6 times more Vitamin B1, 5.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 2.1 times more Vitamin B2, 3.2 times more Vitamin B3, 4.2 times more Vitamin B5 and more Vitamin D than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin D
• 5 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Broccoli Raab have 54 times more Calcium, 4 times more Iron, 1.8 times more Manganese and 6.6 times more Sodium than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 3.9 times more Copper, 1.5 times more Phosphorus, 1.7 times more Potassium and 6.3 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried Shiitake Mushrooms contain similar levels of Magnesium, Zinc and Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have more Omega 3 than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 2.7 times more Carbohydrate and 1.3 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried Shiitake Mushrooms offer comparable quantities of Protein per five ounces.
• 5 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.