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

Weight per 100 calories

• Cauliflower: 400g
• Stir-Fried White Mushrooms: 385g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cauliflower or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	3.6% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	12% 15.5g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	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	5.35% 3.88g	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	% 3.76g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	21% 8g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	24.6% 13.8g	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	16.7% 0.2mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	12.4% 0.16mg	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	57% 228μg	19.2% 77μg	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	214% 193mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.13% 30.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	8.8% 88mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	21% 1.68mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	7.86% 0.18mg	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	25% 176mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.95% 368g	9.47% 350g	3700g per day for Men 19-50 years

Cauliflower VS Stir-Fried White Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cauliflower or Stir-Fried White Mushrooms?

Lets compare vitamin content per 100 calories of Cauliflower vs Stir-Fried White Mushrooms:

• 100 calories of Cauliflower have 4.6 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 1.8 times more Vitamin B1, 7.4 times more Vitamin B2, 7.6 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin D than Raw Cauliflower.
• 100 calories of Cauliflower have insufficient amounts of Vitamin D
• 100 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Cauliflower as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

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

• 100 calories of Cauliflower have 5.7 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese and 2.6 times more Sodium than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 7.2 times more Copper, 2.3 times more Phosphorus, 1.3 times more Potassium, 22.3 times more Selenium and 2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Stir-Fried White Mushrooms contain similar levels of Water per 100 calories.
• 100 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cauliflower have more Omega 3, 1.3 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 9.6 times more Omega 6 and 1.8 times more Protein than Raw Cauliflower.
• Both Cauliflower and Stir-Fried White Mushrooms offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Cauliflower provide inadequate amounts of Omega 6
• 100 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3