Comparing Nutrients in 7 ounces Brussels Sprouts VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Brussels Sprouts	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	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	13.7% 17.8g	6.17% 8g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	12% 6.7g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	57.5% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	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	30.3% 121μg	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	187% 169mg	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	11.6% 1.75mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	34.7% 2.78mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	19.6% 137mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Stir-Fried White Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Brussels Sprouts 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 Brussels Sprouts vs Stir-Fried White Mushrooms:

• 7 ounces of Brussels Sprouts have more Vitamin A, 1.4 times more Vitamin B1, 5.2 times more Vitamin B6, 3.1 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 5.1 times more Vitamin B2, 5.4 times more Vitamin B3 and 4.7 times more Vitamin B5 than Raw Brussels Sprouts.
• 7 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts 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 Brussels Sprouts vs Stir-Fried White Mushrooms:

• 7 ounces of Brussels Sprouts have 10.5 times more Calcium, 5.6 times more Iron, 2.1 times more Magnesium and 7.2 times more Manganese than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 4.2 times more Copper, 1.5 times more Phosphorus, 8.7 times more Selenium and 1.4 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Stir-Fried White Mushrooms contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have more Omega 3, 2.2 times more Carbohydrate, more Sugars and 2.1 times more Fiber than Stir-Fried White Mushrooms.
• Both Brussels Sprouts 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 Brussels Sprouts as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.