Comparing Nutrients in 14 ounces Enoki Mushrooms VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Enoki Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.06% 147kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	8.05% 5.83g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	165% 49.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	93% 373μg	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	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.3% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	47% 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	57% 4.56mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	44% 1mg	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	59.5% 417mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.48% 351g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Enoki Mushrooms versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enoki Mushrooms vs Frozen Broccoli Spears:

• 14 ounces of Enoki Mushrooms have 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 15.2 times more Vitamin B3 and 5.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.8 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• 14 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Enoki Mushrooms as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Enoki Mushrooms vs Frozen Broccoli Spears:

• 14 ounces of Enoki Mushrooms have 3 times more Copper, 1.6 times more Iron, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Calcium and 3.4 times more Manganese than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Frozen Broccoli Spears contain similar levels of Magnesium, Selenium and Water per 14 ounces.
• 14 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enoki Mushrooms have 1.5 times more Carbohydrate than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 3 times more Omega 3 and 6.7 times more Sugars than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per 14 ounces.
• Both Raw Enoki Mushrooms as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 14 ounces.