Comparing Nutrients in 14 ounces Shiitake Mushrooms VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	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	20.7% 27g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	% 9.45g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	26% 9.92g	27% 10.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Shiitake 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	66.3% 0.86mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	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	12% 71.4IU	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

	Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	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	20.3% 1.63mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	63.5% 445mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	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	37% 4.1mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 1.9 times more Vitamin B2, 6.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Vitamin B1 and 4.8 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 14 ounces for Shiitake Mushrooms vs Broccoli:

• Raw Shiitake Mushrooms have 2.9 times more Copper, 1.7 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 23.5 times more Calcium, 1.8 times more Iron and 3.7 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Shiitake Mushrooms have 1.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Shiitake Mushrooms as well as Raw Broccoli have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 14 oz.