Comparing Nutrients in 7 ounces Broccoli Raab VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Broccoli Raab	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.67% 77.4kcal	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	0.2% 0.064g	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	1.77% 0.3g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.82% 0.6g	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	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	% 0.2g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	19% 7.14g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Stir-Fried 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	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	26.6% 0.35mg	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	6.95% 27.8μg	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	44.5% 40mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.95% 41.7IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	36% 0.32mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	19.2% 0.44mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Stir-Fried Shiitake Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Stir-Fried Shiitake Mushrooms:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.6 times more Vitamin B1, 5.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 7 oz of Stir-Fried Shiitake Mushrooms contain 2.1 times more Vitamin B2, 3.2 times more Vitamin B3, 4.2 times more Vitamin B5 and more Vitamin D than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin D
• 7 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Stir-Fried Shiitake Mushrooms:

• 7 ounces of Broccoli Raab have 54 times more Calcium, 4 times more Iron, 1.8 times more Manganese and 6.6 times more Sodium than Stir-Fried Shiitake Mushrooms.
• While 7 oz of Stir-Fried Shiitake Mushrooms contain 3.9 times more Copper, 1.5 times more Phosphorus, 1.7 times more Potassium and 6.3 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried Shiitake Mushrooms contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3 than Stir-Fried Shiitake Mushrooms.
• While 7 oz of Stir-Fried Shiitake Mushrooms contain 2.7 times more Carbohydrate and 1.3 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried Shiitake Mushrooms offer comparable quantities of Protein per seven ounces.
• 7 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.