Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	4.54% 132kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.57% 0.18g	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	4.27% 0.73g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	24.8% 14g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	132% 6.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	14.7% 0.19mg	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	107% 426μg	22.7% 91μg	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	6.05% 36.3IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	18.6% 186mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	147% 1.3mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	9.27% 0.21mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Stir-Fried White Mushrooms per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Stir-Fried White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Stir-Fried White Mushrooms:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 4.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 1.3 times more Vitamin B1, 4.1 times more Vitamin B2, 8.6 times more Vitamin B3 and 6 times more Vitamin B5 than Frozen Broccoli Spears.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Stir-Fried White Mushrooms:

• 1 pound of Frozen Broccoli Spears has 10.3 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium and 5.4 times more Manganese than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 8.1 times more Copper, 1.8 times more Phosphorus, 1.6 times more Potassium, 7.3 times more Selenium and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Stir-Fried White Mushrooms contain similar levels of Water per one pound.
• 1 pound of Stir-Fried White 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 Carbohydrate, more Sugars and 1.7 times more Fiber than Stir-Fried White Mushrooms.
• Both Frozen Broccoli Spears and Stir-Fried White Mushrooms offer comparable quantities of Protein per one pound.
• 1 pound of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.