Comparing Nutrients in 300 calories Oyster Mushrooms VS Broccoli

Weight per 300 calories

• Oyster Mushrooms: 909g
• Broccoli: 882g

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

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

Macros Ratio

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

Macro Nutrients

	Oyster Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.73g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	6.58% 1.1g	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	42.6% 55.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	14% 10g	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	% 10g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	55% 21g	60.4% 23g	38g per day for Men 19-50 years
Protein	53.7% 30g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

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

	Oyster Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	2.73% 27.3mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	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	151% 12mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	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	156% 1091mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	112% 3818mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	11% 164mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	22% 811g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 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.
• While Raw Broccoli contains 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.
• Both Raw Oyster Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oyster Mushrooms vs Broccoli:

• Raw Oyster Mushrooms have 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.
• While Raw Broccoli contains 15.2 times more Calcium, 1.8 times more Manganese and 1.8 times more Sodium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Broccoli have similar amounts of Magnesium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oyster Mushrooms have 2.6 times more Omega 6 and 1.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Saturated Fat, more Omega 3, 1.5 times more Sugars and more Fructose than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Raw Oyster Mushrooms as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.