Comparing Nutrients in 100 grams Grilled Portabella Mushrooms VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Cauliflower	26%	8%	66%

Macro Nutrients

	Grilled Portabella Mushrooms	Cauliflower	Recommended Dietary Allowance
Energy	1% 29kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.44g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	3.1% 2.26g	2.63% 1.9g	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% 0g	1.34% 0.97g	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	% 2.26g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella 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	6% 0.072mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	37% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	14.3% 57μg	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	0% 0mg	53.6% 48.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.33% 14IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Cauliflower	Recommended Dietary Allowance
Calcium	0.3% 3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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% 0.4mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	6.74% 0.16mg	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	19.3% 135mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Grilled Portabella Mushrooms VS Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Grilled Portabella Mushrooms versus 100 g of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Grilled Portabella Mushrooms vs Cauliflower:

• 100 grams of Grilled Portabella Mushrooms have 1.4 times more Vitamin B1, 6.7 times more Vitamin B2, 12.3 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.5 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Grilled Portabella Mushrooms.
• 100 grams of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Cauliflower have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Grilled Portabella Mushrooms vs Cauliflower:

• 100 grams of Grilled Portabella Mushrooms have 10 times more Copper, 3.1 times more Phosphorus, 1.5 times more Potassium, 36.5 times more Selenium and 2.4 times more Zinc than Cauliflower.
• While 100 g of Raw Cauliflower contain 7.3 times more Calcium, 2.3 times more Manganese and 2.7 times more Sodium than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Cauliflower contain similar levels of Iron, Magnesium and Water per 100 grams.
• 100 grams of Grilled Portabella Mushrooms lack sufficient amounts of Calcium
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Grilled Portabella Mushrooms have 1.7 times more Protein than Cauliflower.
• Both Grilled Portabella Mushrooms and Cauliflower offer comparable quantities of Carbohydrate, Sugars and Fiber per 100 grams.
• Both Grilled Portabella Mushrooms as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.