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

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• 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 Broccoli Spears or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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% 5.07g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	19% 10.6g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	22% 197μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	81% 324μg	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	262% 236mg	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% 4.66mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	14% 141mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	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	31% 2.5mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	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	29% 203mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.44% 312g	9.47% 350g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Frozen Broccoli Spears have more Vitamin A, 3.7 times more Vitamin B6, 4.2 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 1.5 times more Vitamin B1, 4.5 times more Vitamin B2, 9.6 times more Vitamin B3, 6.7 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• 100 calories of Frozen Broccoli Spears 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 Broccoli Spears as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 100 calories.

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

• 100 calories of Frozen Broccoli Spears have 9.2 times more Calcium, 2.6 times more Iron, 1.3 times more Magnesium, 4.9 times more Manganese and 1.3 times more Sodium than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 9 times more Copper, 2 times more Phosphorus, 1.8 times more Potassium, 8.2 times more Selenium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears have more Omega 3, more Sugars and 1.5 times more Fiber than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 4.8 times more Omega 6 and 1.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Stir-Fried White Mushrooms offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 100 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3