Comparing Nutrients in 7 ounces Enoki Mushrooms VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Enoki Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	1.04% 0.75g	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% 0g	0.47% 0.34g	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	% 0.44g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.22g	g per day for Men 19-50 years
Fiber	14% 5.36g	14% 5.36g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	82.7% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	41% 165μg	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	0% 0mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.65% 9.92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	9.26% 0.083mg	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	28.5% 2.3mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	34% 0.78mg	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	29.8% 208mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Enoki Mushrooms have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.8 times more Vitamin B3 and 4.2 times more Vitamin B5 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.7 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Enoki Mushrooms as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Enoki Mushrooms vs Broccoli Raab:

• 7 ounces of Enoki Mushrooms have 2.5 times more Copper, 1.4 times more Phosphorus, 1.8 times more Potassium and 2.2 times more Selenium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Calcium, 1.9 times more Iron, 1.4 times more Magnesium, 5.3 times more Manganese and 11 times more Sodium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Broccoli Raab contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enoki Mushrooms have 2.7 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.6 times more Omega 3 than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Broccoli Raab offer comparable quantities of Fiber and Protein per seven ounces.
• Both Raw Enoki Mushrooms as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.