Comparing Nutrients in 7 ounces Broccoli Raab VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Broccoli Raab	Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.73% 0.29g	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	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Portabella 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	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	22.6% 0.29mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	0.26% 0.04mg	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	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	63% 0.57mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	5.95% 0.14mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.98% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Portabella Mushrooms per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 2.7 times more Vitamin B1, 3 times more Vitamin B9, more Vitamin C, 81 times more Vitamin E and more Vitamin K than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 3.7 times more Vitamin B3, 3.5 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Portabella Mushrooms provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 7 ounces of Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 36 times more Calcium, 6.9 times more Iron, 5.7 times more Manganese, 3.7 times more Sodium and 1.5 times more Zinc than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 6.8 times more Copper, 1.5 times more Phosphorus, 1.9 times more Potassium and 18.6 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Portabella Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3, 2.1 times more Fiber and 1.5 times more Protein than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 1.4 times more Carbohydrate and 6.6 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Portabella Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Portabella Mushrooms

What are the health benefits of Broccoli Raab compared to Portabella Mushrooms?

Broccoli raab is a great source of vitamins A, C, and K, as well as iron, calcium, and fiber. It also contains antioxidants that can help reduce inflammation and lower the risk of chronic diseases. Portabella mushrooms are a good source of B vitamins, potassium, and antioxidants that support heart health and immune function. Both are nutritious choices, but broccoli raab may have a slight edge in terms of vitamin and mineral content.

Can I lose weight easier by eating more Broccoli Raab or Portabella Mushrooms?

Both Broccoli Raab and Portabella Mushrooms can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, Broccoli Raab is a better choice for weight loss as it is lower in calories and higher in nutrients compared to Portabella Mushrooms. Additionally, Broccoli Raab is a good source of vitamins, minerals, and antioxidants that can support overall health and weight management.

Should I eat more Broccoli Raab or more Portabella Mushrooms to gain more muscles while training consistently?

Both broccoli raab and portabella mushrooms are nutritious choices, but for gaining muscles while training consistently, portabella mushrooms may be more beneficial. Portabella mushrooms are a good source of plant-based protein, which is essential for muscle growth and repair. Additionally, they are low in calories and high in vitamins and minerals that support overall health and performance. Incorporating a variety of plant-based protein sources, including portabella mushrooms, into your diet can help support your muscle-building goals.

What is the environmental impact of producing Broccoli Raab compared to Portabella Mushrooms?

Broccoli Raab has a higher environmental impact compared to Portabella Mushrooms. Broccoli Raab requires more water, land, and resources to grow, while Portabella Mushrooms have a lower carbon footprint and are more sustainable to produce. Choosing Portabella Mushrooms over Broccoli Raab can help reduce your environmental impact.