Comparing Nutrients in 100 calories Boiled White Mushrooms VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Boiled White Mushrooms: 357g
• Boiled Spears Frozen Broccoli: 357g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled White Mushrooms	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.22% 0.004g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	14.7% 19g	130g per day for Men 19-50 years
Sugars	11.5% 8.36g	7.24% 5.25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.7% 7.86g	28% 10.7g	38g per day for Men 19-50 years
Protein	14% 7.75g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	154% 7.7mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	35.7% 0.46mg	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	16% 64.3μg	26.8% 107μg	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	16% 14.3mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.76% 28.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.24% 0.036mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	17% 0.15mg	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	77.7% 6.2mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	50.5% 1.16mg	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	44.4% 311mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	37.4% 1271mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	28.2% 3.1mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	8.8% 325g	8.76% 324g	3700g per day for Men 19-50 years

Boiled White Mushrooms VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Boiled White Mushrooms vs Boiled Spears Frozen Broccoli:

• 100 calories of Boiled White Mushrooms have 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 9.7 times more Vitamin B3, 7.9 times more Vitamin B5 and more Vitamin D than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9, 10 times more Vitamin C, 132 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• 100 calories of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin D
• Both Boiled and Drained White Mushrooms as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Boiled White Mushrooms vs Boiled Spears Frozen Broccoli:

• 100 calories of Boiled White Mushrooms have 11.7 times more Copper, 2.9 times more Iron, 1.6 times more Phosphorus, 2 times more Potassium, 6.3 times more Selenium and 2.9 times more Zinc than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 8.5 times more Calcium, 1.7 times more Magnesium, 2.8 times more Manganese and 12 times more Sodium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Boiled Spears Frozen Broccoli contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Mushrooms have 13.8 times more Omega 6 and 1.6 times more Sugars than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 42 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled White Mushrooms provide inadequate amounts of Omega 3
• 100 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6