Comparing Nutrients in 1 kilogram Maitake Mushrooms VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Maitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.7% 310kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	2.18% 0.37g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	412% 66mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1% 10mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.4% 904g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Maitake Mushrooms has 2 times more Vitamin B1, 2.1 times more Vitamin B2, 14.3 times more Vitamin B3 and more Vitamin D than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 3.1 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Maitake Mushrooms has 7 times more Copper, 1.3 times more Phosphorus and 2.2 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 41 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium and 4.3 times more Manganese than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Frozen Broccoli Spears contain similar levels of Potassium, Selenium and Water per one kilogram.
• 1 kilogram of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Maitake Mushrooms has 1.3 times more Carbohydrate and 1.4 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Omega 3 and 1.6 times more Protein than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Frozen Broccoli Spears offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Maitake Mushrooms provide inadequate amounts of Omega 3
• Both Raw Maitake Mushrooms as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.