Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Energy	4.07% 118kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	13% 9.4g	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	5.2% 3.76g	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	% 3.4g	% 7.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	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	284% 256mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	849% 5094IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.53mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	25.4% 254mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	127% 1.14mg	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	46% 3.67mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	11.6% 0.27mg	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	32.4% 227mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Maitake Mushrooms per 1 lb

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

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

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 2.3 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and more Vitamin K than Maitake Mushrooms.
• While 1 lb of Raw Maitake Mushrooms contains 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 14 times more Vitamin B3 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Maitake Mushrooms provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Frozen Chopped Broccoli have insufficient amounts of Vitamin D
• 1 pound of Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Frozen Chopped Broccoli has 56 times more Calcium, 2.7 times more Iron, 1.8 times more Magnesium, 5 times more Manganese and 1.3 times more Selenium than Maitake Mushrooms.
• While 1 lb of Raw Maitake Mushrooms contains 6.6 times more Copper, 1.5 times more Phosphorus and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Maitake Mushrooms contain similar levels of Potassium and Water per one pound.
• 1 pound of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has more Omega 3 and 1.4 times more Protein than Maitake Mushrooms.
• While 1 lb of Raw Maitake Mushrooms contains 1.5 times more Carbohydrate and 1.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Maitake Mushrooms offer comparable quantities of Fiber per one pound.
• 1 pound of Maitake Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Maitake Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.