Comparing Nutrients in 100 calories Stir-Fried Shiitake Mushrooms VS Broccoli

Weight per 100 calories

• Stir-Fried Shiitake Mushrooms: 256g
• Broccoli: 294g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Stir-Fried Shiitake Mushrooms or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Broccoli	27%	8%	65%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	15% 19.5g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	6.9% 5g	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	2.76% 2g	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	% 0.77g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.29g	g per day for Men 19-50 years
Fiber	24.3% 9.23g	20% 7.65g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	39.6% 0.51mg	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	8.97% 36μg	46.3% 185μg	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	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.97% 54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	0.51% 5.13mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	16% 0.14mg	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	17% 1.36mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.7mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	27% 0.62mg	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	40.7% 285mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	24.6% 836mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	6.1% 225g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stir-Fried Shiitake Mushrooms vs Broccoli:

• Stir-Fried Shiitake Mushrooms have 1.2 times more Vitamin B1, 2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 5.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Broccoli have similar amounts of Vitamin B6 per 100 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Stir-Fried Shiitake Mushrooms vs Broccoli:

• Stir-Fried Shiitake Mushrooms have 2.9 times more Copper, 1.5 times more Phosphorus, 2.2 times more Selenium and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 27 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium and 7.6 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Broccoli have similar amounts of Manganese, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stir-Fried Shiitake Mushrooms have 2.7 times more Omega 6 and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 4.1 times more Saturated Fat, more Omega 3, 6.5 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.