Comparing Nutrients in 7 ounces Boiled White Mushrooms VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled White Mushrooms	Cauliflower	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.19% 0.032g	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	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Cauliflower	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled White Mushrooms vs Cauliflower:

• 7 ounces of Boiled White Mushrooms have 1.5 times more Vitamin B1, 5 times more Vitamin B2, 8.8 times more Vitamin B3 and 3.2 times more Vitamin B5 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.9 times more Vitamin B6, 3.2 times more Vitamin B9, 12.1 times more Vitamin C and more Vitamin K than Boiled and Drained White Mushrooms.
• 7 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin K
• Both Boiled and Drained White Mushrooms as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled White Mushrooms vs Cauliflower:

• 7 ounces of Boiled White Mushrooms have 12.9 times more Copper, 4.1 times more Iron, 2 times more Phosphorus, 19.8 times more Selenium and 3.2 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.7 times more Calcium, 1.3 times more Manganese and 15 times more Sodium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Cauliflower contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Boiled White Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled White Mushrooms have 1.2 times more Sugars than Cauliflower.
• Both Boiled White Mushrooms and Cauliflower offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled and Drained White Mushrooms as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.