Comparing Nutrients in 1 kilogram Broccoli VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Broccoli	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	11.7% 340kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	NA	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	23.4% 17g	16% 11.6g	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	9.38% 6.8g	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	% 4.9g	% 11.6g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	100% 38g	38g per day for Men 19-50 years
Protein	50.4% 28g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	255% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	216% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	34% 0.44mg	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	158% 630μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	353% 2120IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	47% 470mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	392% 3.53mg	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	91% 7.3mg	434% 34.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	124% 2.86mg	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	94% 660mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	149% 5060mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	24% 893g	24.3% 899g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 4.7 times more Vitamin B1, 4 times more Vitamin B6 and 31.5 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.8 times more Vitamin B2, 6.4 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Raw Broccoli.

Comparing minerals per 1 kilogram for Broccoli vs Chanterelle Mushrooms:

• Raw Broccoli has 3.1 times more Calcium, 1.6 times more Magnesium and 3.7 times more Sodium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 7.2 times more Copper, 4.8 times more Iron, 1.4 times more Manganese, 1.6 times more Potassium and 1.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Chanterelle Mushrooms have similar amounts of Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.5 times more Sugars and 1.9 times more Protein than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.5 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Chanterelle Mushrooms have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Broccoli as well as Raw Chanterelle Mushrooms have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 1 kg.