Comparing Nutrients in 1 pound Stir-Fried Shiitake Mushrooms VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	6.1% 177kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	26.8% 35g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	28% 15.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.17mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	45.4% 0.59mg	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	16% 63.5μg	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	16% 95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried Shiitake Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	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	30% 2.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	72% 503mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms vs Cooked Chopped Frozen Broccoli:

• 1 pound of Stir-Fried Shiitake Mushrooms has 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 8.4 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• 1 pound of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Stir-Fried Shiitake Mushrooms vs Cooked Chopped Frozen Broccoli:

• 1 pound of Stir-Fried Shiitake Mushrooms has 4.8 times more Copper, 1.5 times more Magnesium, 2.3 times more Phosphorus, 2.3 times more Potassium, 9 times more Selenium and 3.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 16.5 times more Calcium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Manganese and Water per one pound.
• 1 pound of Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms has 1.4 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Omega 3 and 4.9 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Stir-Fried Shiitake Mushrooms as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.