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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.25% 0.079g	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	1.87% 0.32g	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	6.17% 8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Stir-Fried 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	57.5% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.4% 0.083mg	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	9.92% 39.7μg	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	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% 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 White Mushrooms	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	64% 0.58mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	4.06% 0.093mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	10.3% 1.13mg	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 Stir-Fried White Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Stir-Fried White 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 White Mushrooms:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.7 times more Vitamin B1, 4.1 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 3.6 times more Vitamin B2, 3.3 times more Vitamin B3 and 4.5 times more Vitamin B5 than Raw Broccoli Raab.
• 7 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 27 times more Calcium, 8.6 times more Iron, 2 times more Magnesium, 8.4 times more Manganese, 2.8 times more Sodium and 1.4 times more Zinc than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 6.9 times more Copper, 1.4 times more Phosphorus, 2 times more Potassium and 13.9 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried White Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3 and 1.5 times more Fiber than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 1.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Stir-Fried White Mushrooms offer comparable quantities of Protein per seven ounces.
• 7 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.