Comparing Nutrients in 7 ounces Broccoli Raab VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Broccoli Raab	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.6% 0.27g	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	115% 150g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	6.05% 4.4g	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	60% 23g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Shiitake 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	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	869% 43.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	147% 1.9mg	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	81% 323μg	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	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	0% 0mg	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	1139% 10.2mg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	101% 2.33mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	89.5% 3044mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Shiitake Mushrooms per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 5.8 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 1.9 times more Vitamin B1, 9.8 times more Vitamin B2, 11.5 times more Vitamin B3, 68 times more Vitamin B5, 5.6 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin D than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin D
• 7 ounces of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Dried Shiitake Mushrooms:

• 7 ounces of Broccoli Raab have 9.8 times more Calcium, 1.2 times more Iron, 2.5 times more Sodium and 9.7 times more Water than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 123 times more Copper, 6 times more Magnesium, 3 times more Manganese, 4 times more Phosphorus, 7.8 times more Potassium, 46.1 times more Selenium and 9.9 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 14.5 times more Omega 3 than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 13.5 times more Energy, 26.4 times more Carbohydrate, 5.8 times more Sugars, 4.3 times more Fiber and 3 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Dried Shiitake Mushrooms

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

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. Dried shiitake mushrooms are rich in B vitamins, minerals like copper and selenium, and have immune-boosting properties. Both are nutritious options, but broccoli raab may have more vitamin C and antioxidants, while dried shiitake mushrooms offer unique benefits like immune support and minerals.

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

Both broccoli raab and dried shiitake mushrooms are low in calories and high in fiber, making them great choices for weight loss. However, broccoli raab is a more nutrient-dense option as it is rich in vitamins, minerals, and antioxidants. Including a variety of vegetables in your diet, including broccoli raab, can help support weight loss by providing essential nutrients and promoting overall health.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both broccoli raab and dried shiitake mushrooms are nutritious options, but dried shiitake mushrooms are higher in protein content compared to broccoli raab. Therefore, incorporating more dried shiitake mushrooms into your diet may be beneficial for muscle growth. Additionally, be sure to include other plant-based protein sources such as legumes, tofu, tempeh, and quinoa to support your muscle-building goals.

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

Broccoli Raab has a lower environmental impact compared to Dried Shiitake Mushrooms. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Mushrooms, on the other hand, have a higher environmental footprint due to the energy-intensive process of drying them. Choosing Broccoli Raab over Dried Shiitake Mushrooms can help reduce your carbon footprint and support environmental sustainability.