Comparing Nutrients in 14 ounces Stir-Fried White Mushrooms VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Stir-Fried White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.75mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	39.7% 0.52mg	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	20% 79.4μg	55.6% 222μg	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	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	15% 0.13mg	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	12.4% 0.99mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	38.5% 0.89mg	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	59.5% 417mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.77% 362g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried White Mushrooms VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried White Mushrooms versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried White Mushrooms vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Stir-Fried White Mushrooms have 1.7 times more Vitamin B1, 5.7 times more Vitamin B2, 8.7 times more Vitamin B3 and 5.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 3.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• 14 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Stir-Fried White Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried White Mushrooms vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Stir-Fried White Mushrooms have 8.6 times more Copper, 2.1 times more Phosphorus, 2.8 times more Potassium, 19.9 times more Selenium and 2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 8.3 times more Calcium, 2.4 times more Iron and 4.7 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Chopped Frozen Broccoli contain more Omega 3, 1.3 times more Carbohydrate, more Sugars and 1.7 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Stir-Fried White Mushrooms as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.