Comparing Nutrients in 300 calories Chanterelle Mushrooms VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Chanterelle Mushrooms: 938g
• Cooked Chopped Frozen Broccoli: 1071g

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

Which food has more nutrients per 300 calories - Chanterelle Mushrooms or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Chanterelle Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.12% 4.97g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	44% 57.3g	130g per day for Men 19-50 years
Sugars	15% 11g	21.7% 15.8g	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	0% 0g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	25% 14g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38.3mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	203% 10mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	107% 1.4mg	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	4.7% 18.8μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	477% 430mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	331% 1988IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 141mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	40.5% 0.36mg	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	407% 32.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	104% 2.4mg	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	76.3% 534mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	140% 4744mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	5.63% 84.4mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	60.5% 6.66mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22.8% 842g	26.3% 972g	3700g per day for Men 19-50 years

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

• Raw Chanterelle Mushrooms have 2.3 times more Vitamin B2, 7.8 times more Vitamin B3, 3.4 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.2 times more Vitamin B1, 3.4 times more Vitamin B6 and 32 times more Vitamin B9 than Raw Chanterelle Mushrooms.

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

• Raw Chanterelle Mushrooms have 9.1 times more Copper, 5 times more Iron, 3.1 times more Potassium, 2.8 times more Selenium and 2.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium and 1.4 times more Sodium than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Manganese, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Chanterelle Mushrooms have 3.9 times more Fat than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Sugars and 2.4 times more Protein than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Chanterelle Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.