Comparing Nutrients in 1 pound Boiled Broccoli VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Boiled Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3.3% 0.56g	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	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	6.94% 5.03g	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	4.63% 3.36g	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	% 2.22g	% 5.03g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	39.4% 15g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	39% 349μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	106% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 490μg	43% 172μg	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	327% 294mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 132IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	18% 181mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	22.3% 0.51mg	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	43.4% 304mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Oyster Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Oyster Mushrooms:

• 1 pound of Boiled Broccoli has 38.5 times more Vitamin A, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 2 times more Vitamin B1, 2.8 times more Vitamin B2, 9 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin D
• 1 pound of Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Oyster Mushrooms:

• 1 pound of Boiled Broccoli has 13.3 times more Calcium, 1.7 times more Manganese and 2.3 times more Sodium than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 4 times more Copper, 2 times more Iron, 1.8 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oyster Mushrooms contain similar levels of Magnesium and Water per one pound.
• 1 pound of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has more Omega 3 and 1.4 times more Fiber than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oyster Mushrooms offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oyster Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Oyster Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.