Comparing Nutrients in 1 kilogram Chinese Broccoli VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	8.97% 260kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	1.88% 0.6g	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	16.5% 2.8g	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	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	12% 8.8g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	65.8% 25g	38g per day for Men 19-50 years
Protein	21.4% 12g	70% 39g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Microwaved White 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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	332% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	334% 53.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	392% 19.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	37.7% 0.49mg	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	260% 1040μg	40% 160μg	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	18.3% 110IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	0% 0mg	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	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	105% 1050mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	411% 3.7mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	28% 0.64mg	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	181% 1270mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	144% 4880mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	25% 926g	24% 885g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Microwaved White Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese Broccoli versus 1 kg of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Chinese Broccoli has more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• While 1 kg of Microwaved White Mushrooms contains 2.8 times more Vitamin B2 and 11.7 times more Vitamin B3 than Raw Chinese Broccoli.
• 1 kilogram of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Chinese Broccoli as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chinese Broccoli vs Microwaved White Mushrooms:

• 1 kilogram of Chinese Broccoli has 17.5 times more Calcium, 1.8 times more Iron and 1.4 times more Magnesium than Microwaved White Mushrooms.
• While 1 kg of Microwaved White Mushrooms contains 5.8 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium, 12.9 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
• Both Chinese Broccoli and Microwaved White Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Broccoli has more Omega 3 than Microwaved White Mushrooms.
• While 1 kg of Microwaved White Mushrooms contains 1.3 times more Carbohydrate and 3.3 times more Protein than Raw Chinese Broccoli.
• Both Chinese Broccoli and Microwaved White Mushrooms offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Microwaved White Mushrooms provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Microwaved White Mushrooms provide inadequate amounts of Energy and Omega 6 in one kilogram.