Comparing Nutrients in 1 pound Enoki Mushrooms VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Enoki Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.8% 168kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.35% 0.059g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	0% 0g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	21.5% 12g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	17% 0.15mg	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	65.2% 5.2mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	48% 1628mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 401g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Cooked Chopped Frozen Broccoli per 1 lb

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

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

• 1 pound of Enoki Mushrooms has 4.1 times more Vitamin B1, 2.5 times more Vitamin B2, 15.4 times more Vitamin B3 and 4.9 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B6, more Vitamin C, 132 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Enoki Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Enoki Mushrooms has 3.1 times more Copper, 1.9 times more Iron, 1.2 times more Magnesium, 2.1 times more Phosphorus, 2.5 times more Potassium, 3.1 times more Selenium and 2.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Calcium and 3 times more Manganese than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Enoki Mushrooms lack sufficient amounts of Calcium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enoki Mushrooms has 1.5 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 6.7 times more Sugars than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3, Fiber and Protein per one pound.
• Both Raw Enoki Mushrooms as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.