Comparing Nutrients in 1 pound Canned Mushrooms VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	9.2% 6.67g	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	28.6% 11g	36% 13.6g	38g per day for Men 19-50 years
Protein	15% 8.5g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	61% 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	13.6% 54.4μg	107% 426μg	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	0% 0mg	344% 310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5% 50mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	18% 0.16mg	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	44.8% 3.6mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	50.5% 1.16mg	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	42.8% 299mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	129% 1928mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mushrooms VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Mushrooms vs Frozen Broccoli Spears:

• 1 pound of Canned Mushrooms has 3.4 times more Vitamin B3 and 3.4 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 5.4 times more Vitamin B2, 2.9 times more Vitamin B6, 7.8 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and more Vitamin K than Canned Mushrooms, Solids.
• Both Canned Mushrooms and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Mushrooms have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Canned Mushrooms, Solids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Mushrooms has 6.5 times more Copper, 2.2 times more Selenium, 25 times more Sodium and 2.1 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.7 times more Calcium, 3 times more Manganese and 1.9 times more Potassium than Canned Mushrooms, Solids.
• Both Canned Mushrooms and Frozen Broccoli Spears contain similar levels of Iron, Magnesium, Phosphorus and Water per one pound.
• 1 pound of Canned Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mushrooms has 1.6 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 125 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Canned Mushrooms, Solids.
• Both Canned Mushrooms and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Mushrooms provide inadequate amounts of Omega 3
• Both Canned Mushrooms, Solids as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.