Comparing Nutrients in 14 ounces Chanterelle Mushrooms VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Chanterelle Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	NA	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	9.3% 6.75g	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	3.72% 2.7g	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	% 4.6g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	39.7% 15g	27% 10.3g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	53.4% 0.69mg	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	2% 7.94μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	393% 354mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	140% 841IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	21.6% 0.19mg	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	172% 13.8mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	36.2% 0.83mg	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	32.3% 226mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	59% 2008mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.64% 357g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chanterelle Mushrooms vs Broccoli:

• Raw Chanterelle Mushrooms have 1.8 times more Vitamin B2, 6.4 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Vitamin B1, 4 times more Vitamin B6 and 31.5 times more Vitamin B9 than Raw Chanterelle Mushrooms.

Comparing minerals per 14 ounces for Chanterelle Mushrooms vs Broccoli:

• Raw Chanterelle Mushrooms have 7.2 times more Copper, 4.8 times more Iron, 1.4 times more Manganese, 1.6 times more Potassium and 1.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Calcium, 1.6 times more Magnesium and 3.7 times more Sodium than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Raw Broccoli have similar amounts of Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chanterelle Mushrooms have 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Sugars and 1.9 times more Protein than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Raw Broccoli have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Chanterelle Mushrooms as well as Raw Broccoli have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 14 oz.