Comparing Nutrients in 1 kilogram Oyster Mushrooms VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oyster Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	11.4% 330kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	15.3% 11g	19% 14g	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	10.2% 7.4g	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	% 11g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	60.5% 23g	87% 33g	38g per day for Men 19-50 years
Protein	59% 33g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.5mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	154% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	235% 70.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	270% 1080μg	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	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	48.3% 290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	166% 13.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	84.3% 1.94mg	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	171% 1200mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24% 892g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 9 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Oyster Mushrooms vs Boiled Broccoli:

• Raw Oyster Mushrooms have 4 times more Copper, 2 times more Iron, 1.8 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.3 times more Calcium, 1.7 times more Manganese and 2.3 times more Sodium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Boiled and Drained Broccoli have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oyster Mushrooms have 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 1.3 times more Sugars, more Fructose and 1.4 times more Fiber than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Oyster Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.