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

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Stir-Fried White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0% 0g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	2.1% 0.36g	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	42.4% 55g	130g per day for Men 19-50 years
Sugars	0% 0g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	54.7% 20.8g	91% 34.6g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	411% 5.34mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	335% 16.7mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.6% 46mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	48.7% 0.44mg	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	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	147% 3.4mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	134% 4569mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	28.5% 1055g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 8.5 times more Vitamin B3, 5.2 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.1 times more Vitamin B6, 3.4 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Stir-Fried White Mushrooms have 7.7 times more Copper, 2.1 times more Phosphorus, 1.9 times more Potassium and 5 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 3.2 times more Iron, 1.6 times more Magnesium, 6.3 times more Manganese and 2 times more Sodium than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stir-Fried White Mushrooms have 5.2 times more Omega 6 and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, more Sugars, more Fructose and 1.7 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Stir-Fried White Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.