Comparing Nutrients in 300 calories Broccoli VS Chanterelle Mushrooms

Weight per 300 calories

• Broccoli: 882g
• 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 - Broccoli or Chanterelle Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Broccoli	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	5.12% 4.97g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	NA	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	% 11g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0g	g per day for Men 19-50 years
Fiber	60.4% 23g	94% 35.6g	38g per day for Men 19-50 years
Protein	44.4% 25g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	203% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	41.5% 415mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	368% 3.3mg	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	80.5% 6.44mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	140% 4744mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	5.63% 84.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	60.5% 6.66mg	11mg per day for Men 19-50 years
Water	21.3% 788g	22.8% 842g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 4.5 times more Vitamin B1, 3.7 times more Vitamin B6 and 29.6 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 2 times more Vitamin B2, 6.8 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin D than Raw Broccoli.

Comparing minerals per 300 calories for Broccoli vs Chanterelle Mushrooms:

• Raw Broccoli has 2.9 times more Calcium, 1.5 times more Magnesium and 3.5 times more Sodium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 7.7 times more Copper, 5.1 times more Iron, 1.4 times more Manganese, 1.7 times more Potassium and 1.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Chanterelle Mushrooms have similar amounts of Phosphorus, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.4 times more Sugars, more Fructose and 1.8 times more Protein than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.5 times more Fat and 1.6 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Chanterelle Mushrooms have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Raw Chanterelle Mushrooms have insufficient amounts of Glucose and Sucrose in 300 kcal.