Comparing Nutrients in 1 kilogram Boiled White Mushrooms VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	9.66% 280kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	41% 53.5g	130g per day for Men 19-50 years
Sugars	32.3% 23.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	432% 21.6mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	100% 1.3mg	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	45% 180μg	140% 560μg	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	44.4% 40mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.3% 80IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	560% 5.04mg	37.8% 0.34mg	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	218% 17.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	97% 2.23mg	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	124% 870mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.6% 911g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled White Mushrooms vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained White Mushrooms have 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 9.7 times more Vitamin B3, 7.9 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, 10 times more Vitamin C, 132 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled White Mushrooms vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained White Mushrooms have 14.8 times more Copper, 2.9 times more Iron, 1.8 times more Phosphorus, 2.5 times more Potassium, 17 times more Selenium and 3.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.5 times more Calcium and 1.9 times more Manganese than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained White Mushrooms have 13.8 times more Omega 6 and 1.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 42 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained White Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.