Comparing Nutrients in 300 calories Boiled Broccoli VS Chanterelle Mushrooms

Weight per 300 calories

• Boiled Broccoli: 857g
• Chanterelle Mushrooms: 938g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Broccoli or Chanterelle Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Boiled Broccoli	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	5.12% 4.97g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	NA	32g per day for Men 19-50 years
Omega 3	63.8% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	15% 11g	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	8.75% 6.34g	0% 0g	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	% 4.2g	% 11g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	94% 35.6g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	203% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	31.7% 0.41mg	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	231% 926μg	4.7% 18.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	331% 1988IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	34.3% 343mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	368% 3.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	117% 2.7mg	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% 574mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	140% 4744mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	5.63% 84.4mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	60.5% 6.66mg	11mg per day for Men 19-50 years
Water	20.7% 765g	22.8% 842g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Chanterelle Mushrooms:

• Boiled and Drained Broccoli has 3.8 times more Vitamin B1, 4.2 times more Vitamin B6 and 49.4 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.9 times more Vitamin B2, 8.1 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.

Comparing minerals per 300 calories for Boiled Broccoli vs Chanterelle Mushrooms:

• Boiled and Drained Broccoli has 2.4 times more Calcium, 1.5 times more Magnesium and 4.2 times more Sodium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 6.3 times more Copper, 5.7 times more Iron, 1.6 times more Manganese, 1.9 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Chanterelle Mushrooms have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has more Fructose and 1.5 times more Protein than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.4 times more Fat and 1.3 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Chanterelle Mushrooms have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Chanterelle Mushrooms have insufficient amounts of Glucose and Sucrose in 300 kcal.