Comparing Nutrients in 7 ounces Broccoli Raab VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Broccoli Raab	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.38% 0.12g	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	2.1% 0.36g	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	8.08% 10.5g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled White 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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14.5% 0.19mg	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	8.93% 35.7μg	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	8.8% 7.94mg	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	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	21.4% 214mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	111% 1mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	9.92% 0.23mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	15.7% 1.73mg	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 Boiled White Mushrooms per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B6, 4.6 times more Vitamin B9, 5.1 times more Vitamin C, 162 times more Vitamin E and more Vitamin K than Boiled White Mushrooms.
• While 7 oz of Boiled and Drained White Mushrooms contain 2.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 6.7 times more Vitamin B5 than Raw Broccoli Raab.
• 7 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 18 times more Calcium, 1.2 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese and 16.5 times more Sodium than Boiled White Mushrooms.
• While 7 oz of Boiled and Drained White Mushrooms contain 12 times more Copper, 1.8 times more Potassium and 11.9 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled White 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 Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 189 times more Omega 3, 1.2 times more Fiber and 1.5 times more Protein than Boiled White Mushrooms.
• While 7 oz of Boiled and Drained White Mushrooms contain 1.9 times more Carbohydrate and 6.2 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Boiled White Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled and Drained White Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.