Comparing Nutrients in 500 calories Boiled Broccoli VS Oyster Mushrooms

Weight per 500 calories

• Boiled Broccoli: 1429g
• Oyster Mushrooms: 1515g

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

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Oyster Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Boiled Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	2.94% 0.94g	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	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	71% 92g	130g per day for Men 19-50 years
Sugars	27.4% 20g	23% 17g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	92% 35g	38g per day for Men 19-50 years
Protein	60.7% 34g	89.6% 50g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	122% 1100μg	3.37% 30.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	407% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	469% 75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	391% 19.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	356% 107μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	386% 1543μg	144% 576μg	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	1030% 927mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	73.2% 439IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	57% 571mg	4.55% 45.5mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	411% 3.7mg	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	252% 20mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	74.4% 1.7mg	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	260% 1818mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	187% 6364mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	71.6% 39.4μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	18% 273mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	36.5% 1351g	3700g per day for Men 19-50 years

Boiled Broccoli VS Oyster Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Oyster Mushrooms?

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

• 500 calories of Boiled Broccoli have 36.3 times more Vitamin A, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Oyster Mushrooms.
• While 500 kcal of Raw Oyster Mushrooms contain 2.1 times more Vitamin B1, 3 times more Vitamin B2, 9.5 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
• 500 calories of Boiled Broccoli have insufficient amounts of Vitamin D
• 500 calories of Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Boiled Broccoli have 12.6 times more Calcium, 1.6 times more Manganese and 2.1 times more Sodium than Oyster Mushrooms.
• While 500 kcal of Raw Oyster Mushrooms contain 4.2 times more Copper, 2.1 times more Iron, 1.9 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oyster Mushrooms contain similar levels of Magnesium and Water per 500 calories.
• 500 calories of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have more Omega 3, more Fructose and 1.4 times more Fiber than Oyster Mushrooms.
• While 500 kcal of Raw Oyster Mushrooms contain 2.6 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oyster Mushrooms offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 500 calories of Oyster Mushrooms provide inadequate amounts of Omega 3