Comparing Nutrients in 300 calories Stir-Fried White Mushrooms VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Stir-Fried White Mushrooms: 1154g
• Cooked Chopped Frozen Broccoli: 1071g

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

Discover which food has more nutrients per 300 calories - Stir-Fried White Mushrooms or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Stir-Fried White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	0.82% 0.14g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	54.7% 20.8g	84.6% 32g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	411% 5.34mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	335% 16.7mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	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	57.7% 231μg	150% 600μg	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	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.6% 46mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	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	36% 2.9mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	173% 1212mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	134% 4569mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	26.3% 972g	3700g per day for Men 19-50 years

Stir-Fried White Mushrooms VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried White Mushrooms or Cooked Chopped Frozen Broccoli?

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

• 300 calories of Stir-Fried White Mushrooms have 1.9 times more Vitamin B1, 6.2 times more Vitamin B2, 9.4 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.9 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D
• Both Stir-Fried White Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Stir-Fried White Mushrooms vs Cooked Chopped Frozen Broccoli:

• 300 calories of Stir-Fried White Mushrooms have 9.2 times more Copper, 2.3 times more Phosphorus, 3 times more Potassium, 21.4 times more Selenium and 2.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 7.7 times more Calcium, 2.3 times more Iron and 4.4 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Sodium and Water per 300 calories.
• 300 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried White Mushrooms have 13.3 times more Omega 6 and 1.2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain more Omega 3, more Sugars and 1.5 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6