Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	17.8% 23g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	3.75% 2.72g	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	% 2.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	25% 14g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	47.5% 0.62mg	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	63.5% 254μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	156% 934IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Calcium	15% 150mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	315% 2.83mg	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	34.6% 2.77mg	691% 55.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	116% 2.66mg	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	31.8% 222mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	55% 1864mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Morel Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Morel Mushrooms:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A and 6.2 times more Vitamin B9 than Morel Mushrooms.
• While 1 lb of Raw Morel Mushrooms contains 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 4.9 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Morel Mushrooms provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D
• 1 pound of Morel Mushrooms have insufficient amounts of Vitamin A

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Morel Mushrooms:

• 1 lb of Raw Morel Mushrooms contains 1.3 times more Calcium, 18.4 times more Copper, 20 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 4 times more Phosphorus, 2.9 times more Potassium, 3.1 times more Selenium and 7.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Morel Mushrooms contain similar levels of Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3 and 2.5 times more Sugars than Morel Mushrooms.
• Both Cooked Chopped Frozen Broccoli and Morel Mushrooms offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Morel Mushrooms provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Morel Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.