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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	4.38% 127kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.83% 0.14g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	24% 17.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	25% 14g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Shiitake 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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	326% 16.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	55.5% 0.72mg	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	24% 95μg	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	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21% 127IU	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	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	452% 4.06mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	40.2% 0.93mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	205% 112μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	11% 411g	10.2% 379g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B9, 133.7 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 2.1 times more Vitamin B2, 3.3 times more Vitamin B3, 13.1 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Shiitake 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 Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 11 times more Calcium, 1.4 times more Iron, 1.7 times more Phosphorus and 1.2 times more Potassium than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 26.4 times more Copper, 35.4 times more Selenium and 4.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Shiitake Mushrooms contain similar levels of Magnesium, Manganese and Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 14 times more Omega 3, 1.4 times more Fiber and 2 times more Protein than Cooked Shiitake Mushrooms.
• While 1 lb of Cooked Shiitake Mushrooms no Salt contains 2.7 times more Carbohydrate and 2.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy and Omega 6 in one pound.