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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.88% 0.28g	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	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	18.7% 24.3g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	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	% 5.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	25% 14g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	123% 1.1mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 405g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Oyster Mushrooms:

• 1 pound of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A, 1.5 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 2.3 times more Vitamin B1, 4.3 times more Vitamin B2, 10.8 times more Vitamin B3, 4.7 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oyster 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 Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 11 times more Calcium and 2 times more Manganese than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 7.2 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus, 3 times more Potassium, 3.7 times more Selenium and 2.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oyster Mushrooms contain similar levels of Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3, 1.3 times more Sugars and 1.3 times more Fiber than Oyster Mushrooms.
• Both Cooked Chopped Frozen Broccoli and Oyster Mushrooms offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Oyster Mushrooms provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Oyster Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.