Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Frozen Broccoli Spears	Oyster Mushrooms	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	18.6% 186mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Oyster Mushrooms per 1 lb

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

• 1 pound of Frozen Broccoli Spears has 28.5 times more Vitamin A, 1.6 times more Vitamin B6, 2.5 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 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 10.7 times more Vitamin B3, 5.3 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears 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 Frozen Broccoli Spears as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Frozen Broccoli Spears has 13.7 times more Calcium and 2.3 times more Manganese than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 6.8 times more Copper, 1.8 times more Iron, 2 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Oyster Mushrooms contain similar levels of Magnesium and Water per one pound.
• 1 pound of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has more Omega 3, 1.3 times more Sugars and 1.3 times more Fiber than Oyster Mushrooms.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears as well as Raw Oyster Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.