Comparing Nutrients in 1 kilogram Maitake Mushrooms VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	10.7% 310kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	36% 46.7g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	12% 8.8g	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	0% 0g	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	% 17.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	68.4% 26g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	412% 66mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1087% 326μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	260% 1040μg	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	0% 0mg	329% 296mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1872% 11230IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	743% 891μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	71% 0.64mg	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	37.5% 3mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	NA	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	106% 740mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.4% 904g	25% 926g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 14.3 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 1.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 50 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Maitake Mushrooms vs Chinese Broccoli:

• Raw Maitake Mushrooms have 3.9 times more Copper, 1.7 times more Phosphorus, 1.6 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 105 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 1.3 times more Potassium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Chinese Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Maitake Mushrooms have 1.5 times more Carbohydrate, 2.4 times more Sugars and 1.6 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Omega 3 than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Chinese Broccoli have similar amounts of Energy and Fiber per 1 kg.
• Both Raw Maitake Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.