Comparing Nutrients in 14 ounces Stir-Fried Shiitake Mushrooms VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.34% 155kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	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	23.4% 30.5g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	14% 55.6μg	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	14% 83.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	26.3% 2.1mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	63% 441mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms vs Frozen Broccoli Spears:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 8.4 times more Vitamin B3, 5.6 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 6.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Shiitake Mushrooms vs Frozen Broccoli Spears:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 4.5 times more Copper, 1.9 times more Phosphorus, 1.3 times more Potassium, 3.3 times more Selenium and 2.8 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 20.5 times more Calcium and 1.4 times more Iron than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Frozen Broccoli Spears contain similar levels of Magnesium, Manganese and Water per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Omega 3 and 4.9 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Stir-Fried Shiitake Mushrooms as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 14 ounces.