Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	9.66% 280kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	40.7% 53g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	58% 22g	38g per day for Men 19-50 years
Protein	55.4% 31g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Boiled White Mushrooms	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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	279% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	432% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	73% 0.95mg	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	75% 300μg	45% 180μg	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	446% 401mg	44.4% 40mg	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	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

	Boiled Spears Frozen Broccoli	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	51% 510mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	560% 5.04mg	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	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	50% 1.15mg	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	78.6% 550mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Boiled White Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Boiled White Mushrooms:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9, 10 times more Vitamin C, 132 times more Vitamin E and more Vitamin K than Boiled White Mushrooms.
• While 1 kg of Boiled and Drained White Mushrooms contains 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 9.7 times more Vitamin B3 and 7.9 times more Vitamin B5 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Boiled White Mushrooms:

• 1 kilogram of Boiled Spears Frozen Broccoli has 8.5 times more Calcium, 1.7 times more Magnesium and 2.8 times more Manganese than Boiled White Mushrooms.
• While 1 kg of Boiled and Drained White Mushrooms contains 11.7 times more Copper, 2.9 times more Iron, 1.6 times more Phosphorus, 2 times more Potassium, 6.3 times more Selenium and 2.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled White Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 42 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Boiled White Mushrooms.
• While 1 kg of Boiled and Drained White Mushrooms contains 1.6 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled White Mushrooms offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled White Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Drained White Mushrooms provide inadequate amounts of Energy and Omega 6 in one kilogram.