Comparing Nutrients in 14 ounces Portabella Mushrooms VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Portabella Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	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	3.46% 0.59g	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	12% 15.4g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	2.7% 1.94g	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	% 7.98g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	27% 10.3g	38g per day for Men 19-50 years
Protein	15% 8.37g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	27.8% 111μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	6.6% 39.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	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

	Portabella Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	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	15.4% 1.23mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	61.2% 429mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	42.5% 1445mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	134% 74μg	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	19% 2.1mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.96% 368g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Portabella Mushrooms have 7 times more Vitamin B3, 2 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C, 39 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Portabella Mushrooms vs Broccoli:

• Raw Portabella Mushrooms have 5.8 times more Copper, 1.6 times more Phosphorus, 7.4 times more Selenium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 2.4 times more Iron, 3 times more Manganese and 3.7 times more Sodium than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Raw Broccoli have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Portabella Mushrooms have 1.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, more Omega 3, 1.7 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.