Comparing Nutrients in 300 calories Boiled Broccoli VS Morel Mushrooms

Weight per 300 calories

• Boiled Broccoli: 857g
• Morel Mushrooms: 968g

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 Morel Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Boiled Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	12.2% 2.1g	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	38% 49.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	8% 5.8g	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	% 5.8g	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	71.3% 27g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	136% 21.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	85% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	101% 1.3mg	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	21.8% 87μg	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	332% 1994IU	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	Morel Mushrooms	Recommended Dietary Allowance
Calcium	34.3% 343mg	41.6% 416mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	672% 6.05mg	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	1473% 118mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	43.8% 184mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	247% 5.7mg	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	268% 1877mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	117% 3977mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	20.7% 765g	23.4% 867g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.6 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.9 times more Vitamin B2, 4.6 times more Vitamin B3 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Morel Mushrooms have similar amounts of Vitamin B1 per 300 kcal.

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

• Boiled and Drained Broccoli has 1.7 times more Sodium than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 11.6 times more Copper, 20.5 times more Iron, 3.4 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium and 5.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Morel Mushrooms have similar amounts of Calcium, Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has more Omega 3, 1.2 times more Carbohydrate, 2.1 times more Sugars and more Fructose than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.6 times more Fat, 4.8 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Morel Mushrooms have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Morel Mushrooms have insufficient amounts of Glucose and Sucrose in 300 kcal.