Comparing Nutrients in 1 pound Oyster Mushrooms VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oyster Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.16% 150kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.83% 0.14g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	27% 15g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	19% 0.17mg	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	75.4% 6.03mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 405g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 10.5 times more Vitamin B3, 4.6 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Oyster Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 lb.

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

• Raw Oyster Mushrooms have 6.4 times more Copper, 1.6 times more Iron, 2.4 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 2.6 times more Manganese and 1.3 times more Sodium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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