Comparing Nutrients in 300 calories Enoki Mushrooms VS Broccoli

Weight per 300 calories

• Enoki Mushrooms: 811g
• Broccoli: 882g

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

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

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Enoki Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.42% 2.35g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	20.7% 15g	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	8.28% 6g	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	% 1.8g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	57.6% 22g	60.4% 23g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	219% 11mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	338% 101μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	139% 556μg	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	0% 0mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.76% 40.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.54% 0.081mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	48% 0.43mg	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	117% 9.32mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	80.6% 1.85mg	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	122% 851mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	85.6% 2911mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.62% 24.3mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	19.4% 716g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Enoki Mushrooms have 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 10.1 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 84.9 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Enoki Mushrooms vs Broccoli:

• Raw Enoki Mushrooms have 2 times more Copper, 1.4 times more Iron, 1.5 times more Phosphorus and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Calcium, 1.4 times more Magnesium, 3 times more Manganese and 12 times more Sodium than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Broccoli have similar amounts of Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Enoki Mushrooms have 1.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fat, 4.6 times more Saturated Fat, 1.7 times more Omega 3, 8.4 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Enoki Mushrooms as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.