Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Cooked Broccoli Raab	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	4.07% 5.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	3.23% 2.34g	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	0.33% 0.24g	NA	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.3% 0.095mg	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	17.8% 71μg	4.5% 18μg	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	41% 37mg	4.44% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.33% 8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.53mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	56% 0.5mg	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	16% 1.27mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	5% 0.12mg	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	11.7% 82mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled White Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Boiled White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Boiled White Mushrooms:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B6, 3.9 times more Vitamin B9, 9.3 times more Vitamin C, 253 times more Vitamin E and more Vitamin K than Boiled White Mushrooms.
• While 100 g of Boiled and Drained White Mushrooms contain 2.1 times more Vitamin B2, 2.2 times more Vitamin B3 and 4.8 times more Vitamin B5 than Cooked Broccoli Raab.
• 100 grams of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Boiled White Mushrooms:

• 100 grams of Cooked Broccoli Raab have 19.7 times more Calcium, 2.3 times more Magnesium, 3.3 times more Manganese and 28 times more Sodium than Boiled White Mushrooms.
• While 100 g of Boiled and Drained White Mushrooms contain 6.7 times more Copper, 1.4 times more Iron, 9.2 times more Selenium and 1.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled White Mushrooms contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 201 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Boiled White Mushrooms.
• While 100 g of Boiled and Drained White Mushrooms contain 1.7 times more Carbohydrate and 3.8 times more Sugars than Cooked Broccoli Raab.
• 100 grams of Boiled White Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained White Mushrooms provide inadequate amounts of Energy and Omega 6 in 100 grams.