Comparing Nutrients in 100 calories Microwaved White Mushrooms VS Chinese Broccoli

Weight per 100 calories

• Microwaved White Mushrooms: 286g
• Chinese Broccoli: 385g

Microwaved White Mushrooms have 1.3 times more energy per 100g than Chinese Broccoli. It has low energy density when compared to other foods. Raw Chinese Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Microwaved White Mushrooms or Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	14% 18g	130g per day for Men 19-50 years
Sugars	0% 0g	4.67% 3.4g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	26.3% 10g	38g per day for Men 19-50 years
Protein	20% 11g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.8% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	22% 0.28mg	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	11.4% 45.7μg	100% 400μg	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	126% 114mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.24% 31.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	13% 1.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	286% 343μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	27.4% 0.25mg	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	11.8% 0.94mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	NA	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	52% 363mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	41% 1394mg	31% 1054mg	3400mg per day for Men 19-50 years
Selenium	94% 51.4μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	3.24% 48.6mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14.3% 1.58mg	11mg per day for Men 19-50 years
Water	6.84% 253g	9.62% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Microwaved White Mushrooms vs Chinese Broccoli:

• Microwaved White Mushrooms have 2.1 times more Vitamin B2, 8.7 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 2.2 times more Vitamin B1, 2 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Microwaved White Mushrooms vs Chinese Broccoli:

• Microwaved White Mushrooms have 4.3 times more Copper, 2.2 times more Phosphorus, 1.3 times more Potassium, 9.6 times more Selenium, 1.8 times more Sodium and 1.3 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 23.6 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium and 1.4 times more Water than Microwaved White Mushrooms.

Comparison of macro-nutrients per 100 calories:

• Microwaved White Mushrooms have 2.6 times more Omega 6 and 2.4 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 2.2 times more Fat, 2.6 times more Saturated Fat, more Omega 3, more Sugars and 1.4 times more Fiber than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Chinese Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Microwaved White Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.