Comparing Nutrients in 1 kilogram Shiitake Mushrooms VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Shiitake Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	11.7% 340kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.2% 68g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	33% 24g	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	% 24g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	65.8% 25g	87% 33g	38g per day for Men 19-50 years
Protein	40% 22.4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.8mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	154% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	202% 60.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30% 180IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	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	51.3% 4.1mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	160% 1120mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24.3% 897g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 1.8 times more Vitamin B2, 7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.2 times more Vitamin B1 and 8.3 times more Vitamin B9 than Raw Shiitake Mushrooms.

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

• Raw Shiitake Mushrooms have 2.3 times more Copper, 1.7 times more Phosphorus, 3.6 times more Selenium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20 times more Calcium, 1.6 times more Iron and 4.6 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Shiitake Mushrooms have 1.7 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fructose and 1.3 times more Fiber than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Shiitake Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.