Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Mushrooms	Recommended Dietary Allowance
Energy	8.97% 260kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	39% 51g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	32.3% 23.4g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	63% 24g	38g per day for Men 19-50 years
Protein	50% 28g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	47% 0.61mg	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	168% 670μg	30% 120μg	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	627% 564mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Mushrooms	Recommended Dietary Allowance
Calcium	56% 560mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	261% 2.35mg	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	101% 8.1mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	37.4% 0.86mg	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	71.4% 500mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Canned Mushrooms:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 4.6 times more Vitamin B2, 2.1 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and more Vitamin K than Canned Mushrooms.
• While 1 kg of Canned Mushrooms, Solids contains 1.6 times more Vitamin B1, 3.4 times more Vitamin B3 and 2.9 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Canned Mushrooms have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Canned Mushrooms:

• 1 kilogram of Frozen Chopped Broccoli has 5.1 times more Calcium, 3.4 times more Manganese and 1.6 times more Potassium than Canned Mushrooms.
• While 1 kg of Canned Mushrooms, Solids contains 6.2 times more Copper, 1.3 times more Phosphorus, 1.5 times more Selenium, 17.7 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Mushrooms contain similar levels of Iron, Magnesium and Water per one kilogram.
• 1 kilogram of Canned Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 105 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Canned Mushrooms.
• While 1 kg of Canned Mushrooms, Solids contains 1.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Mushrooms offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Mushrooms, Solids provide inadequate amounts of Energy and Omega 6 in one kilogram.