Comparing Nutrients in 5 ounces Boiled White Mushrooms VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled White Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	5.77% 7.5g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	4.58% 3.3g	1.2% 0.88g	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	NA	0.47% 0.34g	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	24% 0.31mg	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	6.38% 25.5μg	25% 101μg	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	6.3% 5.67mg	58.3% 52.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	12% 0.11mg	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	31% 2.47mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	23.4% 0.54mg	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	17.6% 123mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Cooked Broccoli Raab per 5 oz

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

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

• 5 ounces of Boiled White Mushrooms have 2.1 times more Vitamin B2, 2.2 times more Vitamin B3 and 4.8 times more Vitamin B5 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B6, 3.9 times more Vitamin B9, 9.3 times more Vitamin C, 253 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• 5 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained White Mushrooms as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled White Mushrooms have 6.7 times more Copper, 1.4 times more Iron, 9.2 times more Selenium and 1.6 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 19.7 times more Calcium, 2.3 times more Magnesium, 3.3 times more Manganese and 28 times more Sodium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Cooked Broccoli Raab contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Mushrooms have 1.7 times more Carbohydrate and 3.8 times more Sugars than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 201 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Boiled and Drained White Mushrooms.
• 5 ounces of Boiled White Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained White Mushrooms as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.