Comparing Nutrients in 300 calories Dried Shiitake Mushrooms VS Frozen Broccoli Spears

Weight per 300 calories

• Dried Shiitake Mushrooms: 101g
• Frozen Broccoli Spears: 1035g

Dried Shiitake Mushrooms have 10.2 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Dried Shiitake Mushrooms or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	21% 15.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	81.7% 31g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.3% 14.3mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	444% 22mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.2% 0.98mg	139% 1.8mg	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	41.3% 165μg	243% 972μg	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	3.94% 3.55mg	785% 707mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 156IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.1% 11mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	582% 5.23mg	41.4% 0.37mg	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	21.8% 1.74mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	115% 2.65mg	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	42.6% 298mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	45.7% 1555mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	70.6% 7.76mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.63g	25.3% 937g	3700g per day for Men 19-50 years

Dried Shiitake Mushrooms VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Shiitake Mushrooms or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Dried Shiitake Mushrooms vs Frozen Broccoli Spears:

• 300 calories of Dried Shiitake Mushrooms have 3 times more Vitamin B3, 8.9 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 2.4 times more Vitamin B1, 1.9 times more Vitamin B6, 5.9 times more Vitamin B9, 199.2 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 300 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Shiitake Mushrooms vs Frozen Broccoli Spears:

• 300 calories of Dried Shiitake Mushrooms have 14.1 times more Copper, 2.4 times more Selenium and 2.2 times more Zinc than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 38 times more Calcium, 4.3 times more Iron, 2.2 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 13.3 times more Sodium and 97.3 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Frozen Broccoli Spears contain similar levels of Magnesium per 300 calories.
• 300 calories of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Shiitake Mushrooms have 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 98.1 times more Omega 3, 6.8 times more Sugars, 2.7 times more Fiber and 3.3 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Dried Shiitake Mushrooms as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.