Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Stir-Fried White Mushrooms

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• 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 - Frozen Chopped Broccoli or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Frozen Chopped Broccoli	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% 1.1g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	14% 18.4g	12% 15.5g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	19.3% 11g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	64.4% 258μg	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	241% 217mg	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	31.3% 4.7mg	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	21.5% 215mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	124% 1.1mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	27.5% 192mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.47% 350g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Stir-Fried White Mushrooms Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Stir-Fried White Mushrooms:

• 100 calories of Frozen Chopped Broccoli have more Vitamin A, 3.1 times more Vitamin B6, 3.4 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, 4.8 times more Vitamin B2, 8.5 times more Vitamin B3, 5.2 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 Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Stir-Fried White Mushrooms:

• 100 calories of Frozen Chopped Broccoli have 14 times more Calcium, 3.2 times more Iron, 1.6 times more Magnesium, 6.3 times more Manganese and 2 times more Sodium than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 7.7 times more Copper, 2.1 times more Phosphorus, 1.9 times more Potassium and 5 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Stir-Fried White Mushrooms contain similar levels of Zinc and 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 Frozen Chopped Broccoli have more Omega 3, more Sugars, more Fructose and 1.7 times more Fiber than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 5.2 times more Omega 6 and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Stir-Fried White Mushrooms offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 100 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3