Comparing Nutrients in 1 pound Oyster Mushrooms VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oyster Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.16% 150kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	21.2% 27.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	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	% 5.03g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	27% 15g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	106% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	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	22% 132IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	75.4% 6.03mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	77.8% 544mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 9 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

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

• Raw Oyster Mushrooms have 4 times more Copper, 2 times more Iron, 1.8 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.3 times more Calcium, 1.7 times more Manganese and 2.3 times more Sodium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Boiled and Drained Broccoli have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oyster Mushrooms have 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 1.3 times more Sugars, more Fructose and 1.4 times more Fiber than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Oyster Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.