Comparing Nutrients in 100 grams Cauliflower VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	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	3.82% 4.97g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14.3% 57μg	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	53.6% 48.2mg	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	0.53% 0.08mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	32.3% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	6.3% 44mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Stir-Fried White Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower 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 Cauliflower vs Stir-Fried White Mushrooms:

• 100 grams of Cauliflower have 4.4 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 1.9 times more Vitamin B1, 7.7 times more Vitamin B2, 7.9 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Cauliflower.
• 100 grams of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Stir-Fried White Mushrooms:

• 100 grams of Cauliflower have 5.5 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 3.3 times more Manganese and 2.5 times more Sodium than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 7.5 times more Copper, 2.4 times more Phosphorus, 1.3 times more Potassium, 23.2 times more Selenium and 2.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Stir-Fried White Mushrooms contain similar levels of Water per 100 grams.
• 100 grams of Cauliflower lack sufficient amounts of Selenium
• 100 grams of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 1.2 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 1.9 times more Protein than Raw Cauliflower.
• Both Cauliflower and Stir-Fried White Mushrooms offer comparable quantities of Fiber per 100 grams.
• Both Raw Cauliflower as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.