Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Stir-Fried White Mushrooms

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Stir-Fried White Mushrooms: 1923g

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

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	136% 51.7g	91% 34.6g	38g per day for Men 19-50 years
Protein	94% 52.8g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	109% 983μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	62% 0.81mg	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	405% 1621μg	96% 385μg	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	1308% 1178mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.6% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	155% 23.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	70.7% 707mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	622% 5.6mg	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	155% 12.4mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	39.3% 0.9mg	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	145% 1017mg	288% 2019mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	100% 11mg	11mg per day for Men 19-50 years
Water	42% 1561g	47.3% 1752g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Stir-Fried White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Stir-Fried White Mushrooms?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Stir-Fried White Mushrooms:

• 500 calories of Frozen Broccoli Spears have more Vitamin A, 3.7 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 1.5 times more Vitamin B1, 4.5 times more Vitamin B2, 9.6 times more Vitamin B3, 6.7 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 500 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Stir-Fried White Mushrooms:

• 500 calories of Frozen Broccoli Spears have 9.2 times more Calcium, 2.6 times more Iron, 1.3 times more Magnesium, 4.9 times more Manganese and 1.3 times more Sodium than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 9 times more Copper, 2 times more Phosphorus, 1.8 times more Potassium, 8.2 times more Selenium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Stir-Fried White Mushrooms contain similar levels of Water per 500 calories.
• 500 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have more Omega 3, more Sugars and 1.5 times more Fiber than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 4.8 times more Omega 6 and 1.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Stir-Fried White Mushrooms offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 500 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3