Comparing Nutrients in 5 ounces Cauliflower VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Cauliflower	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	5.77% 7.5g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	4.58% 3.3g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	39.5% 6.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.4% 0.13mg	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	20% 80.8μg	6.38% 25.5μg	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	76% 68.3mg	6.3% 5.67mg	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	0.76% 0.11mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	79.4% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	7.1% 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	8.9% 62.4mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled White Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Boiled White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Boiled White Mushrooms:

• 5 ounces of Cauliflower have 1.9 times more Vitamin B6, 3.2 times more Vitamin B9, 12.1 times more Vitamin C and more Vitamin K than Boiled White Mushrooms.
• While 5 oz of Boiled and Drained White Mushrooms contain 1.5 times more Vitamin B1, 5 times more Vitamin B2, 8.8 times more Vitamin B3 and 3.2 times more Vitamin B5 than Raw Cauliflower.
• 5 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Boiled White Mushrooms:

• 5 ounces of Cauliflower have 3.7 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese and 15 times more Sodium than Boiled White Mushrooms.
• While 5 oz of Boiled and Drained White Mushrooms contain 12.9 times more Copper, 4.1 times more Iron, 2 times more Phosphorus, 19.8 times more Selenium and 3.2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Boiled White Mushrooms contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• 5 ounces of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• Both Raw Cauliflower and Boiled and Drained White Mushrooms have similar amounts of macro-nutrients per 5 oz
• Both Cauliflower and Boiled White Mushrooms offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per five ounces.
• Both Raw Cauliflower as well as Boiled and Drained White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.