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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Broccoli	27%	8%	65%

Macro Nutrients

	Stir-Fried White Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	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	3.74% 0.64g	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	12.3% 16g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	27% 10.3g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White 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	31.8% 0.38mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.84mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.75mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	20% 79.4μg	62.5% 250μg	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	393% 354mg	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	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

	Stir-Fried White Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	12.4% 0.99mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	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	59.5% 417mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.77% 362g	9.58% 354g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 1.4 times more Vitamin B1, 4 times more Vitamin B2, 6.2 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 4.2 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

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

• Stir-Fried White Mushrooms have 5.9 times more Copper, 1.6 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11.8 times more Calcium, 2.9 times more Iron, 1.9 times more Magnesium, 4.5 times more Manganese and 2.8 times more Sodium than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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