Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Cooked Broccoli Raab	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	9.22% 12g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	0% 0g	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	0.66% 0.48g	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	% 0.46g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	13% 4.96g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	65.8% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	7.48% 0.097mg	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	35.2% 141μg	7.94% 31.8μg	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	81.6% 73.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.64% 22IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.5% 5.02mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	23.4% 234mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	81.6% 0.73mg	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	31.5% 2.52mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	5.52% 0.13mg	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	23.2% 163mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Microwaved White Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Microwaved White Mushrooms:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 2.8 times more Vitamin B1, 4.5 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 3.1 times more Vitamin B2, 2.7 times more Vitamin B3 and 4.4 times more Vitamin B5 than Cooked Broccoli Raab.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Microwaved White Mushrooms:

• 7 ounces of Cooked Broccoli Raab have 19.7 times more Calcium, 3.8 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese and 3.3 times more Sodium than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 4.9 times more Copper, 1.5 times more Phosphorus, 1.4 times more Potassium, 13.8 times more Selenium and 1.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Microwaved White Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have more Omega 3 than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 1.9 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Microwaved White Mushrooms offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Microwaved White Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Microwaved White Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.