Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Enoki Mushrooms

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Enoki Mushrooms: 270g

Raw Enoki Mushrooms have 1.4 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Enoki Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Enoki Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	6.93% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	16.2% 21g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	0.82% 0.59g	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	4.4% 3.2g	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	% 2.9g	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	19.3% 11g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	113% 33.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.4% 258μg	32.4% 130μg	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	241% 217mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.25% 13.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	21.5% 215mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	32% 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	39% 3.1mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	10.3% 43.2mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	8.8% 0.2mg	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	27.5% 192mg	40.5% 284mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	28.5% 970mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	9.5% 352g	6.45% 239g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Enoki Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Enoki Mushrooms?

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Enoki Mushrooms:

• 100 calories of Frozen Chopped Broccoli have 1.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 173.6 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 100 kcal of Raw Enoki Mushrooms contain 3 times more Vitamin B1, 1.5 times more Vitamin B2, 10.5 times more Vitamin B3, 3.4 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• 100 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin D
• 100 calories of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Enoki Mushrooms:

• 100 calories of Frozen Chopped Broccoli have more Calcium, 1.6 times more Magnesium, 5.6 times more Manganese, 1.8 times more Selenium, 11.4 times more Sodium and 1.5 times more Water than Enoki Mushrooms.
• While 100 kcal of Raw Enoki Mushrooms contain 2 times more Copper and 1.5 times more Phosphorus than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Enoki Mushrooms contain similar levels of Iron, Potassium and Zinc per 100 calories.
• 100 calories of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 3.6 times more Omega 3, 8.7 times more Sugars, more Fructose, 1.6 times more Fiber and 1.5 times more Protein than Enoki Mushrooms.
• Both Frozen Chopped Broccoli and Enoki Mushrooms offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Enoki Mushrooms provide inadequate amounts of Omega 6 in 100 calories.