Comparing Nutrients in 1 pound Dried Shiitake Mushrooms VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	46.3% 1343kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	263% 342g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	14% 10g	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	137% 52g	36% 13.6g	38g per day for Men 19-50 years
Protein	77.6% 43.5g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake 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	113% 1.36mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	443% 5.76mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	400% 64mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1987% 99mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	337% 4.38mg	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	185% 739μg	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	17.6% 16mg	344% 310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	116% 699IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Dried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5% 50mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	2603% 23.4mg	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	98% 7.8mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	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	191% 1334mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	205% 6958mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	316% 34.7mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.16% 43g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Shiitake 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 Dried Shiitake Mushrooms vs Frozen Broccoli Spears:

• 1 pound of Dried Shiitake Mushrooms has 4.2 times more Vitamin B1, 11.1 times more Vitamin B2, 30.5 times more Vitamin B3, 90.5 times more Vitamin B5, 5.5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin D than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 19.5 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• 1 pound of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Dried Shiitake Mushrooms has 143.5 times more Copper, 2.4 times more Iron, 8.3 times more Magnesium, 4.6 times more Manganese, 5 times more Phosphorus, 6.1 times more Potassium, 24.3 times more Selenium and 22.5 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.7 times more Calcium and 9.5 times more Water than Dried Shiitake Mushrooms.
• 1 pound of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Shiitake Mushrooms has 10.2 times more Energy, 14.1 times more Carbohydrate, 1.5 times more Sugars, 3.8 times more Fiber and 3.1 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 9.6 times more Omega 3 than Dried Shiitake Mushrooms.
• 1 pound of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.