Comparing Nutrients in 500 calories Chinese Broccoli VS Maitake Mushrooms

Weight per 500 calories

• Chinese Broccoli: 1923g
• Maitake Mushrooms: 1613g

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

Which food has more nutrients per 500 calories - Chinese Broccoli or Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Chinese Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	6.97% 2.23g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	326% 5.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	86.5% 112g	130g per day for Men 19-50 years
Sugars	23.3% 17g	46% 33.4g	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	0% 0g	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	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50g	115% 43.5g	38g per day for Men 19-50 years
Protein	41.2% 23g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	184% 1654μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.94mg	300% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	664% 106mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	87% 4.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	69.5% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1753% 526μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	500% 2000μg	84.7% 339μg	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	632% 569mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3019% 18113IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.6mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1428% 1713μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	202% 2019mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	452% 4.06mg	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	142% 11.3mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	118% 827mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	155% 5269mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	8.97% 135mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	71.7% 7.9mg	110% 12mg	11mg per day for Men 19-50 years
Water	48% 1780g	39.4% 1458g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chinese Broccoli vs Maitake Mushrooms:

• Raw Chinese Broccoli has more Vitamin A, 1.6 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C, 59.6 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.3 times more Vitamin B2, 12 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Maitake Mushrooms have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Chinese Broccoli as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Chinese Broccoli vs Maitake Mushrooms:

• Raw Chinese Broccoli has 125.2 times more Calcium, 2.3 times more Iron, 2.3 times more Magnesium, 1.6 times more Potassium, 8.3 times more Sodium and 1.2 times more Water than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 3.3 times more Copper, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.5 times more Zinc than Raw Chinese Broccoli.

Comparison of macro-nutrients per 500 calories:

• Raw Chinese Broccoli has 4.8 times more Fat, 4.6 times more Saturated Fat and more Omega 3 than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.3 times more Carbohydrate, 2 times more Sugars and 1.4 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Maitake Mushrooms have similar amounts of Energy, Omega 6 and Fiber per 500 kcal.
• Both Raw Chinese Broccoli as well as Raw Maitake Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.