Comparing Nutrients in 7 ounces Boiled White Mushrooms VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled White Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	8.08% 10.5g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	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	11.5% 4.37g	14% 5.36g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	12% 0.14mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	8.93% 35.7μg	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	8.8% 7.94mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	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

	Boiled White Mushrooms	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.2% 12mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	43% 3.45mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	24.7% 173mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled White 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 Boiled White Mushrooms vs Broccoli Raab:

• 7 ounces of Boiled White Mushrooms have 2.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 6.7 times more Vitamin B5 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B6, 4.6 times more Vitamin B9, 5.1 times more Vitamin C, 162 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• 7 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained White 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 Boiled White Mushrooms vs Broccoli Raab:

• 7 ounces of Boiled White Mushrooms have 12 times more Copper, 1.8 times more Potassium and 11.9 times more Selenium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 18 times more Calcium, 1.8 times more Magnesium, 3.4 times more Manganese and 16.5 times more Sodium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Broccoli Raab contain similar levels of Iron, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Boiled White 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 Boiled White Mushrooms have 1.9 times more Carbohydrate and 6.2 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 189 times more Omega 3 and 1.5 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled White Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained White Mushrooms as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.