Comparing Nutrients in 1 pound Shiitake Mushrooms VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	23% 30g	130g per day for Men 19-50 years
Sugars	15% 10.8g	10.6% 7.7g	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	4.25% 3.1g	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	% 10.8g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	18% 10g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	91% 27.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	24.7% 0.22mg	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	23.2% 1.86mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	41.4% 0.95mg	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	72.6% 508mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	40.6% 1379mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 1.9 times more Vitamin B2, 6.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Vitamin B1 and 4.8 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 1 pound for Shiitake Mushrooms vs Broccoli:

• Raw Shiitake Mushrooms have 2.9 times more Copper, 1.7 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 23.5 times more Calcium, 1.8 times more Iron and 3.7 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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