Comparing Nutrients in 500 calories Chanterelle Mushrooms VS Boiled Broccoli

Weight per 500 calories

• Chanterelle Mushrooms: 1563g
• Boiled Broccoli: 1429g

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

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

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Chanterelle Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.54% 8.3g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	NA	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	79% 103g	130g per day for Men 19-50 years
Sugars	25% 18g	27.4% 20g	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	0% 0g	14.6% 10.6g	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	% 18g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	156% 59.4g	124% 47g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	399% 64mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	338% 17mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	220% 2.86mg	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	7.8% 31.3μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	552% 3313IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23.4% 234mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	613% 5.5mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	678% 54.2mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	48.4% 203mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	120% 2.77mg	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	127% 891mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	233% 7906mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	9.38% 141mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	38% 1404g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw Chanterelle Mushrooms have 1.9 times more Vitamin B2, 8.1 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.8 times more Vitamin B1, 4.2 times more Vitamin B6 and 49.4 times more Vitamin B9 than Raw Chanterelle Mushrooms.

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

• Raw Chanterelle Mushrooms have 6.3 times more Copper, 5.7 times more Iron, 1.6 times more Manganese, 1.9 times more Potassium, 1.5 times more Selenium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Calcium, 1.5 times more Magnesium and 4.2 times more Sodium than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Boiled and Drained Broccoli have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Chanterelle Mushrooms have 1.4 times more Fat and 1.3 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fructose and 1.5 times more Protein than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Chanterelle Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.