Comparing Nutrients in 500 calories Chinese Broccoli VS Microwaved White Mushrooms

Weight per 500 calories

• Chinese Broccoli: 1923g
• Microwaved White Mushrooms: 1429g

Microwaved White Mushrooms have 1.3 times more energy per unit of mass than Raw Chinese Broccoli, which is low in comparison to other foods. Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Chinese Broccoli or Microwaved White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	6.77% 6.57g	97g per day for Men 19-50 years
Saturated Fat	6.97% 2.23g	2.68% 0.86g	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	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50g	94% 35.7g	38g per day for Men 19-50 years
Protein	41.2% 23g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Microwaved White 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	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.94mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	478% 76.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	54% 0.7mg	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	500% 2000μg	57% 229μg	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	26% 157IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.6mg	0% 0mg	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	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	202% 2019mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	587% 5.3mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	NA	39.8% 0.91mg	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	259% 1814mg	700mg per day for Men 19-50 years
Potassium	155% 5269mg	205% 6971mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	468% 257μg	55μg per day for Men 19-50 years
Sodium	8.97% 135mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	71.7% 7.9mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	48% 1780g	34% 1265g	3700g per day for Men 19-50 years

Chinese Broccoli VS Microwaved White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chinese Broccoli or Microwaved White Mushrooms?

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

• 500 calories of Chinese Broccoli have more Vitamin A, 2.2 times more Vitamin B1, 2 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• While 500 kcal of Microwaved White Mushrooms contain 2.1 times more Vitamin B2, 8.7 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• 500 calories of Chinese Broccoli have insufficient amounts of Vitamin D
• 500 calories of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Chinese Broccoli as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Chinese Broccoli vs Microwaved White Mushrooms:

• 500 calories of Chinese Broccoli have 23.6 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium and 1.4 times more Water than Microwaved White Mushrooms.
• While 500 kcal of Microwaved White Mushrooms contain 4.3 times more Copper, 2.2 times more Phosphorus, 1.3 times more Potassium, 9.6 times more Selenium, 1.8 times more Sodium and 1.3 times more Zinc than Raw Chinese Broccoli.
• 500 calories of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chinese Broccoli have 2.2 times more Fat, more Omega 3, more Sugars and 1.4 times more Fiber than Microwaved White Mushrooms.
• While 500 kcal of Microwaved White Mushrooms contain 2.6 times more Omega 6 and 2.4 times more Protein than Raw Chinese Broccoli.
• Both Chinese Broccoli and Microwaved White Mushrooms offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Chinese Broccoli provide inadequate amounts of Omega 6
• 500 calories of Microwaved White Mushrooms provide inadequate amounts of Omega 3