Comparing Nutrients in 300 calories Broccoli VS Boiled White Mushrooms

Weight per 300 calories

• Broccoli: 882g
• Boiled White Mushrooms: 1071g

Broccoli has 1.2 times more energy per 100g than Boiled White Mushrooms. It has low energy density when compared to other foods. Boiled and Drained White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Broccoli	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	11.3% 1.9g	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	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	20.7% 15g	34.6% 25g	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	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	62% 23.6g	38g per day for Men 19-50 years
Protein	44.4% 25g	41.5% 23.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	463% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	78.3% 1mg	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	48.2% 193μg	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	47.6% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.3% 85.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.9mg	0.71% 0.11mg	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	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	41.5% 415mg	6.43% 64.3mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	600% 5.4mg	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	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	53.6% 1.23mg	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	133% 932mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	112% 3814mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	232% 128μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	84.7% 9.32mg	11mg per day for Men 19-50 years
Water	21.3% 788g	26.4% 976g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 18.4 times more Vitamin C, 64.2 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 3.1 times more Vitamin B2, 8.5 times more Vitamin B3, 4.6 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Raw Broccoli has 6.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese and 13.6 times more Sodium than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 12.5 times more Copper, 2.9 times more Iron, 1.6 times more Phosphorus, 1.4 times more Potassium, 5.8 times more Selenium and 2.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Mushrooms have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.5 times more Saturated Fat and 51.9 times more Omega 3 than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 1.5 times more Fat, 4.4 times more Omega 6 and 1.7 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Mushrooms have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained White Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.