Comparing Nutrients in 14 ounces White Mushrooms VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	22% 28.5g	130g per day for Men 19-50 years
Sugars	11% 7.86g	7.6% 5.5g	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	0.93% 0.67g	4.05% 2.94g	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	% 5.87g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	34.5% 13g	38g per day for Men 19-50 years
Protein	22% 12.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	120% 36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.63% 27.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	25% 2mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	33.5% 0.77mg	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	48.8% 341mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.9% 367g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw White Mushrooms have 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 6.5 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B6, 6.4 times more Vitamin B9, 30.9 times more Vitamin C, 145 times more Vitamin E and more Vitamin K than Raw White Mushrooms.

Comparing minerals per 14 ounces for White Mushrooms vs Boiled Broccoli:

• Raw White Mushrooms have 5.2 times more Copper, 1.3 times more Phosphorus and 5.8 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.3 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese and 8.2 times more Sodium than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained Broccoli have similar amounts of Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw White Mushrooms have 1.4 times more Sugars and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Energy, more Omega 3, 2.2 times more Carbohydrate, 4.4 times more Fructose and 3.3 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.