Comparing Nutrients in 1 kilogram Microwaved White Mushrooms VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	12% 350kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	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	16.5% 2.8g	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	46.5% 60.4g	36% 46.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	68.4% 26g	38g per day for Men 19-50 years
Protein	70% 39g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Microwaved White 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	50% 0.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	332% 4.3mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	334% 53.5mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	392% 19.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	57% 0.74mg	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	40% 160μg	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	18.3% 110IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	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	41.3% 3.3mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	181% 1270mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 885g	25% 926g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 2.8 times more Vitamin B2, 11.7 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Microwaved White Mushrooms vs Chinese Broccoli:

• Microwaved White Mushrooms have 5.8 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium, 12.9 times more Selenium, 2.4 times more Sodium and 1.8 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 17.5 times more Calcium, 1.8 times more Iron and 1.4 times more Magnesium than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Chinese Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved White Mushrooms have 1.3 times more Energy, 3.5 times more Omega 6, 1.3 times more Carbohydrate and 3.3 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Omega 3 and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Chinese Broccoli have similar amounts of Fiber per 1 kg.
• Both Microwaved White Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.