Comparing Nutrients in 500 calories Boiled Broccoli VS Morel Mushrooms

Weight per 500 calories

• Boiled Broccoli: 1429g
• Morel Mushrooms: 1613g

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

Which food has more nutrients per 500 calories - Boiled Broccoli or Morel Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Boiled Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	9.48% 9.2g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	27.4% 20g	13.3% 9.68g	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	14.6% 10.6g	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	% 7g	% 9.68g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	119% 45g	38g per day for Men 19-50 years
Protein	60.7% 34g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	142% 7.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	169% 2.2mg	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	386% 1543μg	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1030% 927mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	554% 3323IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Calcium	57% 571mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	1120% 10mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	2456% 196mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	412% 9.47mg	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	137% 957mg	447% 3129mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	195% 6629mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	298% 32.7mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	39% 1445g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Morel Mushrooms:

• Boiled and Drained Broccoli has more Vitamin A, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.6 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.9 times more Vitamin B2, 4.6 times more Vitamin B3 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Morel Mushrooms have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Morel Mushrooms:

• Boiled and Drained Broccoli has 1.7 times more Sodium than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 11.6 times more Copper, 20.5 times more Iron, 3.4 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium and 5.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Morel Mushrooms have similar amounts of Calcium, Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has more Omega 3, 1.2 times more Carbohydrate, 2.1 times more Sugars and more Fructose than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.6 times more Fat, 4.8 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Morel Mushrooms have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Morel Mushrooms have insufficient amounts of Glucose and Sucrose in 500 kcal.