Comparing Nutrients in 7 ounces Broccoli Raab VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Broccoli Raab	Canned Mushrooms	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	7.77% 10g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	6.4% 4.64g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.3% 0.12mg	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	41% 165μg	5.95% 24μg	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	44.5% 40mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Mushrooms	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	52% 0.47mg	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	53% 4.25mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	7.42% 0.17mg	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	20.7% 145mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Canned Mushrooms:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.9 times more Vitamin B1, 6.1 times more Vitamin B2, 2.8 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and more Vitamin K than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 1.3 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Broccoli Raab.
• 7 ounces of Canned Mushrooms have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Canned Mushrooms:

• 7 ounces of Broccoli Raab have 9.8 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium, 4.6 times more Manganese and 1.5 times more Potassium than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 5.6 times more Copper, 4.1 times more Selenium and 12.9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Mushrooms contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Canned Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 189 times more Omega 3 and 1.7 times more Protein than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 1.8 times more Carbohydrate and 6.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Canned Mushrooms, Solids provide inadequate amounts of Energy and Omega 6 in seven ounces.