Comparing Nutrients in 7 ounces Cauliflower VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Cauliflower	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	6.78% 8.8g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	6.2% 4.5g	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	2.66% 1.92g	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	% 1.87g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73.4% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	9.43% 37.7μg	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	106% 96mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.63% 27.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	85.8% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	5.8% 0.13mg	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	12.5% 87.3mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Grilled Portabella Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Grilled Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Grilled Portabella Mushrooms:

• 7 ounces of Cauliflower have 1.5 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Grilled Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms contain 1.4 times more Vitamin B1, 6.7 times more Vitamin B2, 12.3 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin D
• 7 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Grilled Portabella Mushrooms:

• 7 ounces of Cauliflower have 7.3 times more Calcium, 2.3 times more Manganese and 2.7 times more Sodium than Grilled Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms contain 10 times more Copper, 3.1 times more Phosphorus, 1.5 times more Potassium, 36.5 times more Selenium and 2.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Grilled Portabella Mushrooms contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium
• 7 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Grilled Portabella Mushrooms contain 1.7 times more Protein than Raw Cauliflower.
• Both Cauliflower and Grilled Portabella Mushrooms offer comparable quantities of Carbohydrate, Sugars and Fiber per seven ounces.
• Both Raw Cauliflower as well as Grilled Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.