Comparing Nutrients in 300 calories Stir-Fried White Mushrooms VS Boiled Broccoli

Weight per 300 calories

• Stir-Fried White Mushrooms: 1154g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 1.3 times more energy per unit of mass than Stir-Fried White Mushrooms, which is low in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Stir-Fried White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0% 0g	16.4% 12g	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	8.75% 6.34g	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	% 0g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.69g	g per day for Men 19-50 years
Fiber	54.7% 20.8g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	411% 5.34mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	335% 16.7mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	132% 1.7mg	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	57.7% 231μg	231% 926μg	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	618% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.4% 92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.6% 46mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	36% 2.9mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	72.3% 1.66mg	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	173% 1212mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	134% 4569mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	20.7% 765g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 9.7 times more Vitamin B3, 3.2 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 3.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Stir-Fried White Mushrooms have 6.4 times more Copper, 2.1 times more Phosphorus, 1.8 times more Potassium, 11.7 times more Selenium, 1.7 times more Zinc and 1.4 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.4 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese and 2.5 times more Sodium than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 300 calories:

• Stir-Fried White Mushrooms have 4.2 times more Omega 6 and 2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 1.3 times more Carbohydrate, more Sugars, more Fructose and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy and Fat per 300 kcal.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.