Comparing Nutrients in 500 calories Enoki Mushrooms VS Frozen Chopped Broccoli

Weight per 500 calories

• Enoki Mushrooms: 1351g
• Frozen Chopped Broccoli: 1923g

Enoki Mushrooms have 1.4 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Enoki Mushrooms or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Enoki Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.9g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	70.7% 92g	130g per day for Men 19-50 years
Sugars	4.1% 2.97g	36% 26g	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	22% 16g	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	% 2.97g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	96% 36.5g	152% 57.7g	38g per day for Men 19-50 years
Protein	64% 36g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	594% 95mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	365% 18.2mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	563% 169μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	162% 649μg	322% 1288μg	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	0% 0mg	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.3% 67.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.9% 0.14mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	81% 0.73mg	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	194% 15.5mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	246% 5.65mg	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	203% 1419mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	143% 4851mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	54% 29.7μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.5mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	32.3% 1194g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Raw Enoki Mushrooms have 3 times more Vitamin B1, 1.5 times more Vitamin B2, 10.5 times more Vitamin B3, 3.4 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 173.6 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Raw Enoki Mushrooms have 2 times more Copper and 1.5 times more Phosphorus than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Calcium, 1.6 times more Magnesium, 5.6 times more Manganese, 1.8 times more Selenium, 11.4 times more Sodium and 1.5 times more Water than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Enoki Mushrooms have 1.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Fat, 3.6 times more Omega 3, 8.7 times more Sugars, more Fructose, 1.6 times more Fiber and 1.5 times more Protein than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Enoki Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.