Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cooked Broccoli Raab	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.94% 0.16g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Stir-Fried 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	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.23% 0.042mg	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	5% 20μg	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	0% 0mg	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% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	32.3% 0.29mg	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	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	2.04% 0.047mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	5.2% 0.57mg	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 Stir-Fried White Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Stir-Fried 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 Stir-Fried White Mushrooms:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 1.8 times more Vitamin B1, 5.2 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 3.3 times more Vitamin B2, 2 times more Vitamin B3 and 3.2 times more Vitamin B5 than Cooked Broccoli Raab.
• 100 grams of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Stir-Fried White Mushrooms:

• 100 grams of Cooked Broccoli Raab have 29.5 times more Calcium, 5.1 times more Iron, 2.5 times more Magnesium, 8.1 times more Manganese and 4.7 times more Sodium than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 3.9 times more Copper, 1.3 times more Phosphorus and 10.7 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Stir-Fried White Mushrooms contain similar levels of Potassium, Zinc and Water per 100 grams.
• 100 grams of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have more Omega 3 and 1.6 times more Fiber than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 1.3 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Stir-Fried White Mushrooms offer comparable quantities of Protein per 100 grams.
• 100 grams of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy and Omega 6 in 100 grams.