Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Canned Mushrooms

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Canned Mushrooms: 1200g

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

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Canned Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	3.6% 3.48g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	47% 61g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	38.7% 28g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	75.8% 29g	38g per day for Men 19-50 years
Protein	58% 32.4g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	195% 9.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	56.3% 0.73mg	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	193% 773μg	36% 144μg	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	723% 651mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Mushrooms	Recommended Dietary Allowance
Calcium	64.6% 646mg	13.2% 132mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	313% 2.82mg	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	117% 9.35mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	45% 1.03mg	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	82.4% 577mg	113% 792mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	45.5% 1548mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	89.5% 49.2μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	340% 5100mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	78.5% 8.64mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	29.5% 1093g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Canned Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Canned Mushrooms?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Canned Mushrooms:

• 300 calories of Frozen Chopped Broccoli have more Vitamin A, 4.4 times more Vitamin B2, 2 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C, 117.3 times more Vitamin E and more Vitamin K than Canned Mushrooms.
• While 300 kcal of Canned Mushrooms, Solids contain 1.7 times more Vitamin B1, 3.5 times more Vitamin B3, 3 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• 300 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin D
• 300 calories of Canned Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Canned Mushrooms:

• 300 calories of Frozen Chopped Broccoli have 4.9 times more Calcium, 3.3 times more Manganese and 1.6 times more Potassium than Canned Mushrooms.
• While 300 kcal of Canned Mushrooms, Solids contain 6.4 times more Copper, 1.4 times more Phosphorus, 1.5 times more Selenium, 18.4 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Mushrooms contain similar levels of Iron, Magnesium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 101 times more Omega 3, 1.2 times more Fiber and 1.4 times more Protein than Canned Mushrooms.
• While 300 kcal of Canned Mushrooms, Solids contain 3.7 times more Omega 6 and 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Mushrooms offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 300 calories of Canned Mushrooms provide inadequate amounts of Omega 3