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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Broccoli	27%	8%	65%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	6.1% 177kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	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	% 1.36g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	43% 16.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	28% 15.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	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	123% 6.17mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	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	16% 63.5μg	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	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	30% 2.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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% 503mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11% 405g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 6.1 times more Vitamin B3, 2.4 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 4.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

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

• Stir-Fried Shiitake Mushrooms have 3.3 times more Copper, 1.7 times more Phosphorus, 2.5 times more Selenium and 2.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 23.5 times more Calcium, 1.4 times more Iron and 6.6 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stir-Fried Shiitake Mushrooms have 1.4 times more Fiber and 1.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 and 5.7 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Raw Broccoli have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Stir-Fried Shiitake Mushrooms as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.