Comparing Nutrients in 500 calories Broccoli VS Stir-Fried Shiitake Mushrooms

Weight per 500 calories

• Broccoli: 1471g
• Stir-Fried Shiitake Mushrooms: 1282g

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

Which food has more nutrients per 500 calories - Broccoli or Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Broccoli	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	11.5% 1.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	75.7% 98g	130g per day for Men 19-50 years
Sugars	34.5% 25g	5.3% 3.85g	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	13.8% 10g	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	% 7.2g	% 3.85g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 0g	g per day for Men 19-50 years
Fiber	101% 38.2g	121% 46g	38g per day for Men 19-50 years
Protein	74% 41.5g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	270% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	349% 17.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	172% 2.23mg	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	232% 926μg	45% 179μg	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	1458% 1312mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45% 269IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	69% 691mg	2.56% 25.6mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	232% 2.1mg	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	134% 10.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	124% 2.86mg	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	139% 971mg	203% 1423mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	123% 4179mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	147% 80.8μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	4.27% 64mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	30.4% 1125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Stir-Fried Shiitake Mushrooms:

• Raw Broccoli has more Vitamin A, 5.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Raw Broccoli as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Stir-Fried Shiitake Mushrooms:

• Raw Broccoli has 27 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium and 7.6 times more Sodium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2.9 times more Copper, 1.5 times more Phosphorus, 2.2 times more Selenium and 2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Stir-Fried Shiitake Mushrooms have similar amounts of Manganese, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 1.2 times more Fat, 4.1 times more Saturated Fat, more Omega 3, 6.5 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2.7 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Stir-Fried Shiitake Mushrooms have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Broccoli as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.