Comparing Nutrients in 1 kilogram White Mushrooms VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	7.6% 220kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	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	9.4% 1.6g	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	25% 32.6g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	2.34% 1.7g	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	% 15g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	26.3% 10g	87% 33g	38g per day for Men 19-50 years
Protein	55% 31g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	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	80% 1.04mg	154% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	302% 91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.7% 70IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	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

	White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	62.5% 5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	123% 860mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25% 925g	24% 893g	3700g per day for Men 19-50 years

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

• Raw White Mushrooms have 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 6.5 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B6, 6.4 times more Vitamin B9, 30.9 times more Vitamin C, 145 times more Vitamin E and more Vitamin K than Raw White Mushrooms.

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

• Raw White Mushrooms have 5.2 times more Copper, 1.3 times more Phosphorus and 5.8 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.3 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese and 8.2 times more Sodium than Raw White Mushrooms.
• Both Raw White Mushrooms and Boiled and Drained Broccoli have similar amounts of Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw White Mushrooms have 1.4 times more Sugars and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Energy, more Omega 3, 2.2 times more Carbohydrate, 4.4 times more Fructose and 3.3 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.