Comparing Nutrients in 7 ounces Cooked Shiitake Mushrooms VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Shiitake Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	22% 28.6g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	10.5% 7.62g	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	11% 4.17g	14% 5.36g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.12mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	26% 0.34mg	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	10.4% 41.7μg	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	0.66% 0.6mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.26% 55.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Cooked Shiitake Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	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	11% 0.87mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	8.22% 57.5mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	89.5% 49.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Shiitake 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 Cooked Shiitake Mushrooms vs Broccoli Raab:

• 7 ounces of Cooked Shiitake Mushrooms have 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 11.1 times more Vitamin B5 and more Vitamin D than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 4.4 times more Vitamin B1, 4 times more Vitamin B9, 67.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Broccoli Raab provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms no Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Shiitake Mushrooms vs Broccoli Raab:

• 7 ounces of Cooked Shiitake Mushrooms have 21.3 times more Copper, 24.8 times more Selenium and 1.7 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 36 times more Calcium, 4.9 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium and 8.3 times more Sodium than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Shiitake 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 Cooked Shiitake Mushrooms have 5 times more Carbohydrate and 10.1 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 63 times more Omega 3, 1.3 times more Fiber and 2 times more Protein than Cooked Shiitake Mushrooms no Salt.
• 7 ounces of Cooked Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Shiitake Mushrooms no Salt as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.