Comparing Nutrients in 500 calories Chanterelle Mushrooms VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Chanterelle Mushrooms: 1563g
• Cooked Chopped Frozen Broccoli: 1786g

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 Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Chanterelle Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.54% 8.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	73.5% 96g	130g per day for Men 19-50 years
Sugars	25% 18g	36.2% 26.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	141% 53.6g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	399% 64mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	338% 17mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	179% 2.32mg	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	250% 1000μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	23.4% 234mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	613% 5.5mg	67.5% 0.61mg	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	678% 54.2mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	48.4% 203mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	173% 4mg	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	125% 875mg	700mg per day for Men 19-50 years
Potassium	233% 7906mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	9.38% 141mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	38% 1404g	43.8% 1620g	3700g per day for Men 19-50 years

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

• Raw Chanterelle Mushrooms have 2.3 times more Vitamin B2, 7.8 times more Vitamin B3, 3.4 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.2 times more Vitamin B1, 3.4 times more Vitamin B6 and 32 times more Vitamin B9 than Raw Chanterelle Mushrooms.

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

• Raw Chanterelle Mushrooms have 9.1 times more Copper, 5 times more Iron, 3.1 times more Potassium, 2.8 times more Selenium and 2.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium and 1.4 times more Sodium than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Manganese, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Chanterelle Mushrooms have 3.9 times more Fat than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Sugars and 2.4 times more Protein than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Chanterelle Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.