Comparing Nutrients in 1 kilogram Stir-Fried White Mushrooms VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Stir-Fried White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.97% 260kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	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	31% 40.4g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	64% 35.8g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	80% 0.96mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	356% 4.63mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	290% 14.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	154% 2mg	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	50% 200μg	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	13.3% 80IU	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

	Stir-Fried White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	323% 2.9mg	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	31.3% 2.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	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	150% 1050mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	116% 3960mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24.6% 911g	24% 893g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 7.2 times more Vitamin B3, 2.4 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.8 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

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

• Stir-Fried White Mushrooms have 4.8 times more Copper, 1.6 times more Phosphorus, 1.4 times more Potassium, 8.7 times more Selenium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese and 3.4 times more Sodium than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled and Drained Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stir-Fried White Mushrooms have 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Energy, more Omega 3, 1.8 times more Carbohydrate, more Sugars, more Fructose and 1.8 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.