Comparing Nutrients in 1 kilogram Chinese Broccoli VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Chinese Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Energy	8.97% 260kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	12% 8.8g	28.6% 20.7g	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	NA	0% 0g	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	NA	% 17.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	71% 27g	38g per day for Men 19-50 years
Protein	21.4% 12g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	96% 860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	412% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1087% 326μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	260% 1040μg	52.5% 210μg	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	329% 296mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1872% 11230IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	743% 891μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	105% 1050mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	280% 2.52mg	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	73.8% 5.9mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	25.7% 0.59mg	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	61.4% 430mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	25% 926g	24.4% 904g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chinese Broccoli vs Maitake Mushrooms:

• Raw Chinese Broccoli has more Vitamin A, 1.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 50 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 14.3 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Chinese Broccoli vs Maitake Mushrooms:

• Raw Chinese Broccoli has 105 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 1.3 times more Potassium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 3.9 times more Copper, 1.7 times more Phosphorus, 1.6 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Maitake Mushrooms have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Chinese Broccoli has more Omega 3 than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.5 times more Carbohydrate, 2.4 times more Sugars and 1.6 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Maitake Mushrooms have similar amounts of Energy and Fiber per 1 kg.
• Both Raw Chinese Broccoli as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.