Comparing Nutrients in 1 pound Microwaved White Mushrooms VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	0% 0g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	16.3% 21g	130g per day for Men 19-50 years
Sugars	0% 0g	5.5% 4g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	31.7% 17.7g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	178% 8.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26% 0.34mg	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	18% 72.6μg	118% 472μg	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	149% 134mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.3% 50IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	337% 404μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	32.3% 0.29mg	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	18.7% 1.5mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	NA	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	82.3% 576mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	65% 2214mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	148% 81.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 402g	11.3% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved White Mushrooms vs Chinese Broccoli:

• Microwaved White Mushrooms have 2.8 times more Vitamin B2, 11.7 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Microwaved White Mushrooms vs Chinese Broccoli:

• Microwaved White Mushrooms have 5.8 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium, 12.9 times more Selenium, 2.4 times more Sodium and 1.8 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 17.5 times more Calcium, 1.8 times more Iron and 1.4 times more Magnesium than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Chinese Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved White Mushrooms have 1.3 times more Energy, 3.5 times more Omega 6, 1.3 times more Carbohydrate and 3.3 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Omega 3 and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Chinese Broccoli have similar amounts of Fiber per 1 lb.
• Both Microwaved White Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.