Comparing Nutrients in 1 pound Stir-Fried White Mushrooms VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Stir-Fried White Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.07% 118kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	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	14% 18.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	29% 16.2g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White 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	36.3% 0.44mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.58mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	22.7% 91μg	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	0% 0mg	344% 310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	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

	Stir-Fried White Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.8% 18mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	147% 1.3mg	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	14% 1.13mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	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	68% 476mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried White Mushrooms VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Stir-Fried White 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 Stir-Fried White Mushrooms vs Frozen Broccoli Spears:

• 1 pound of Stir-Fried White Mushrooms has 1.3 times more Vitamin B1, 4.1 times more Vitamin B2, 8.6 times more Vitamin B3 and 6 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 4.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Stir-Fried White Mushrooms as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stir-Fried White Mushrooms vs Frozen Broccoli Spears:

• 1 pound of Stir-Fried White Mushrooms has 8.1 times more Copper, 1.8 times more Phosphorus, 1.6 times more Potassium, 7.3 times more Selenium and 1.7 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 10.3 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium and 5.4 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Frozen Broccoli Spears contain similar levels of Water per one pound.
• 1 pound of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Broccoli Spears contains more Omega 3, 1.3 times more Carbohydrate, more Sugars and 1.7 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Frozen Broccoli Spears offer comparable quantities of Protein per one pound.
• 1 pound of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Stir-Fried White Mushrooms as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.