Comparing Nutrients in 14 ounces Oyster Mushrooms VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Oyster Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	4.5% 131kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	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	% 4.4g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	24% 9.13g	27% 10.3g	38g per day for Men 19-50 years
Protein	23.5% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	93% 28μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	62.5% 250μg	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	393% 354mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	19% 115IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	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	66% 5.28mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	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	68% 476mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 1.8 times more Vitamin B1, 3 times more Vitamin B2, 7.8 times more Vitamin B3, 2.3 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oyster Mushrooms vs Broccoli:

• Raw Oyster Mushrooms have 5 times more Copper, 1.8 times more Iron, 1.8 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 1.9 times more Manganese and 1.8 times more Sodium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Broccoli have similar amounts of Magnesium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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