Comparing Nutrients in 300 calories Broccoli VS Oyster Mushrooms

Weight per 300 calories

• Broccoli: 882g
• Oyster Mushrooms: 909g

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

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	3.84% 3.73g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	6.58% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	20.7% 15g	14% 10g	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	% 10g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0g	g per day for Men 19-50 years
Fiber	60.4% 23g	55% 21g	38g per day for Men 19-50 years
Protein	44.4% 25g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	2.02% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	235% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	213% 64μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	139% 556μg	86.4% 345μg	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	875% 787mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	41.5% 415mg	2.73% 27.3mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	246% 2.2mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	44.7% 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	83% 582mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	112% 3818mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	21.3% 788g	22% 811g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15 times more Vitamin A, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 8 times more Vitamin B3, 2.3 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Oyster Mushrooms:

• Raw Broccoli has 15.2 times more Calcium, 1.8 times more Manganese and 1.8 times more Sodium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 5.1 times more Copper, 1.9 times more Iron, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Oyster Mushrooms have similar amounts of Magnesium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.8 times more Saturated Fat, more Omega 3, 1.5 times more Sugars and more Fructose than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.6 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Raw Oyster Mushrooms have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Broccoli as well as Raw Oyster Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.