Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Stir-Fried White Mushrooms

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Stir-Fried White Mushrooms: 1154g

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

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	36% 46.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	0% 0g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.6% 32g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	37.3% 0.48mg	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	80.4% 321μg	57.7% 231μg	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	477% 430mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	54.6% 546mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	373% 3.36mg	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	81.7% 6.54mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	23.6% 0.54mg	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	84% 589mg	173% 1212mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	26.3% 972g	28.4% 1051g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Stir-Fried White Mushrooms?

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Stir-Fried White Mushrooms:

• 300 calories of Boiled Spears Frozen Broccoli have more Vitamin A, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 1.9 times more Vitamin B1, 6.2 times more Vitamin B2, 9.4 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin D than Boiled and Drained Spears Frozen Broccoli.
• 300 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin D
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Stir-Fried White Mushrooms:

• 300 calories of Boiled Spears Frozen Broccoli have 11.8 times more Calcium, 2.3 times more Iron, 1.7 times more Magnesium, 6.4 times more Manganese and 1.9 times more Sodium than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 7.3 times more Copper, 2.1 times more Phosphorus, 2.4 times more Potassium, 7.9 times more Selenium and 2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Stir-Fried White Mushrooms contain similar levels of Water per 300 calories.
• 300 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears Frozen Broccoli have more Omega 3, 1.2 times more Carbohydrate, more Sugars and 1.5 times more Fiber than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 13.3 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Stir-Fried White Mushrooms offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 300 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3