Comparing Nutrients in 14 ounces Maitake Mushrooms VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	67.2% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	4.8% 3.5g	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	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	% 6.9g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 341μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	431% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	103% 413μg	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	131% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	743% 4457IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	295% 354μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	28.2% 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	15% 1.2mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	42% 294mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.93% 367g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 14.3 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 1.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 50 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Maitake Mushrooms vs Chinese Broccoli:

• Raw Maitake Mushrooms have 3.9 times more Copper, 1.7 times more Phosphorus, 1.6 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 105 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 1.3 times more Potassium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Chinese Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Maitake Mushrooms have 1.5 times more Carbohydrate, 2.4 times more Sugars and 1.6 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Omega 3 than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Chinese Broccoli have similar amounts of Energy and Fiber per 14 oz.
• Both Raw Maitake Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.