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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.45% 0.15g	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	4.06% 0.69g	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	26.8% 35g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.88% 1.36g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	25% 14g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Stir-Fried 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	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	123% 6.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	60.7% 0.79mg	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	16% 63.5μg	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	16% 95IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	15% 150mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	82% 0.74mg	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	30% 2.4mg	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	44% 1mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	43.5% 1479mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11% 411g	10.8% 398g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 8.4 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D
• 1 pound of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 16.5 times more Calcium than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 4.8 times more Copper, 1.5 times more Magnesium, 2.3 times more Phosphorus, 2.3 times more Potassium, 9 times more Selenium and 3.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stir-Fried Shiitake Mushrooms contain similar levels of Iron, Manganese and Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3 and 4.9 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 1.4 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stir-Fried Shiitake Mushrooms offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.