Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	9.66% 280kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	33% 43g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	23.7% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	15.8% 6g	38g per day for Men 19-50 years
Protein	55.4% 31g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	377% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	420% 126μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	33% 330mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	556% 5mg	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	76.3% 6.1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	61.7% 1.42mg	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	70% 490mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	473% 260μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	100% 11mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Brown Mushrooms, Italian, Or Crimini per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Brown Mushrooms, Italian, Or Crimini:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and more Vitamin K than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 1.7 times more Vitamin B1, 6 times more Vitamin B2, 8.3 times more Vitamin B3, 5.5 times more Vitamin B5 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Brown Mushrooms, Italian, Or Crimini:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.8 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium and 1.6 times more Manganese than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 14.7 times more Copper, 2.4 times more Phosphorus, 3.2 times more Potassium, 37.1 times more Selenium and 3.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Brown Mushrooms, Italian, Or Crimini contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Omega 3, 1.2 times more Carbohydrate, 5 times more Fiber and 1.2 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• Both Cooked Chopped Frozen Broccoli and Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy and Omega 6 in one kilogram.