Comparing Nutrients in 1 pound Enoki Mushrooms VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Enoki Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.8% 168kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	1.38% 1g	8.7% 6.3g	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	0% 0g	4.63% 3.36g	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	% 1g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	21.5% 12g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	189% 56.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.4% 218μg	122% 490μg	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	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.78% 22.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	65.2% 5.2mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	38.3% 0.88mg	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	68% 476mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	48% 1628mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 401g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Enoki Mushrooms vs Boiled Broccoli:

• Raw Enoki Mushrooms have 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 12.7 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 145 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Enoki Mushrooms vs Boiled Broccoli:

• Raw Enoki Mushrooms have 1.8 times more Copper, 1.7 times more Iron, 1.6 times more Phosphorus, 1.2 times more Potassium, 1.4 times more Selenium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese and 13.7 times more Sodium than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Boiled and Drained Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli contains 2.9 times more Omega 3, 6.3 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Enoki Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.