Comparing Nutrients in 100 grams Portabella Mushrooms VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Cauliflower	26%	8%	66%

Macro Nutrients

	Portabella Mushrooms	Cauliflower	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	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	0.87% 0.15g	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	2.98% 3.87g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	0.68% 0.49g	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	% 2g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	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	4.9% 0.059mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	14% 0.18mg	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	7% 28μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.1% 0.05μg	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	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	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

	Portabella Mushrooms	Cauliflower	Recommended Dietary Allowance
Calcium	0.3% 3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	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	3.88% 0.31mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	NA	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	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	15.4% 108mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of 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 Portabella Mushrooms vs Cauliflower:

• 100 grams of Portabella Mushrooms have 2.2 times more Vitamin B2, 8.9 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Cauliflower.
• While 100 g of Raw Cauliflower contain 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Portabella Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Cauliflower have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Portabella Mushrooms vs Cauliflower:

• 100 grams of Portabella Mushrooms have 7.3 times more Copper, 2.5 times more Phosphorus, 1.2 times more Potassium, 31 times more Selenium and 2 times more Zinc than Cauliflower.
• While 100 g of Raw Cauliflower contain 7.3 times more Calcium, 1.4 times more Iron, 2.2 times more Manganese and 3.3 times more Sodium than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Cauliflower contain similar levels of Water per 100 grams.
• 100 grams of 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 Portabella Mushrooms have 1.3 times more Sugars than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Cauliflower offer comparable quantities of Protein per 100 grams.
• Both Raw Portabella Mushrooms as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.