Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Maitake Mushrooms

Weight per 500 calories

• Frozen Chopped 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 - Frozen Chopped Broccoli or Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	126% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	70.7% 92g	86.5% 112g	130g per day for Men 19-50 years
Sugars	36% 26g	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	22% 16g	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	% 14.4g	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	152% 57.7g	115% 43.5g	38g per day for Men 19-50 years
Protein	96% 54g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	300% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	664% 106mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	87% 4.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	108% 1077mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	195% 15.6mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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	137% 962mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	110% 12mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	39.4% 1458g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.2 times more Vitamin B5, 2.8 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C, 145.5 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 11.8 times more Vitamin B3 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Maitake Mushrooms:

• Frozen Chopped Broccoli, Unprepared has 66.8 times more Calcium, 3.2 times more Iron, 2.1 times more Magnesium, 5.9 times more Manganese, 1.2 times more Potassium, 1.5 times more Selenium, 28.6 times more Sodium and 1.2 times more Water than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 5.6 times more Copper and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Maitake Mushrooms have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Fat, more Omega 3, more Fructose, 1.3 times more Fiber and 1.7 times more Protein than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.4 times more Omega 6 and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Maitake Mushrooms have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Maitake Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.