Comparing Nutrients in 1 pound Chinese Broccoli VS Microwaved White Mushrooms

Macros Ratio

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

Macro Nutrients

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	21% 27.4g	130g per day for Men 19-50 years
Sugars	5.5% 4g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	17% 0.22mg	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	118% 472μg	18% 72.6μg	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	149% 134mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.3% 50IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.27mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	337% 404μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	47.6% 476mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	186% 1.68mg	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	33.5% 2.68mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	28% 195mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	65% 2214mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Microwaved White Mushrooms per 1 lb

Compare the macro and micronutrient content in 1 lb of Chinese Broccoli versus 1 lb of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Chinese Broccoli has 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.
• While 1 lb of Microwaved White Mushrooms contains 2.8 times more Vitamin B2 and 11.7 times more Vitamin B3 than Raw Chinese Broccoli.
• 1 pound of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Chinese Broccoli as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Chinese Broccoli has 17.5 times more Calcium, 1.8 times more Iron and 1.4 times more Magnesium than Microwaved White Mushrooms.
• While 1 lb of Microwaved White Mushrooms contains 5.8 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium, 12.9 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
• Both Chinese Broccoli and Microwaved White Mushrooms contain similar levels of Water per one pound.
• 1 pound of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese Broccoli has more Omega 3 than Microwaved White Mushrooms.
• While 1 lb of Microwaved White Mushrooms contains 1.3 times more Carbohydrate and 3.3 times more Protein than Raw Chinese Broccoli.
• Both Chinese Broccoli and Microwaved White Mushrooms offer comparable quantities of Fiber per one pound.
• 1 pound of Microwaved White Mushrooms provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Microwaved White Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.