Comparing Nutrients in 500 calories Maitake Mushrooms VS Chinese Broccoli

Weight per 500 calories

• Maitake Mushrooms: 1613g
• Chinese Broccoli: 1923g

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

Which food has more nutrients per 500 calories - Maitake Mushrooms or Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	6.97% 2.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	326% 5.2g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	69% 90g	130g per day for Men 19-50 years
Sugars	46% 33.4g	23.3% 17g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	115% 43.5g	132% 50g	38g per day for Men 19-50 years
Protein	56% 31.3g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	160% 1.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	300% 3.9mg	226% 2.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	664% 106mg	55% 8.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.5% 0.9mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1753% 526μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.7% 339μg	500% 2000μg	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	632% 569mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3019% 18113IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.08% 0.16mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1428% 1713μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	202% 2019mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	137% 1.23mg	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	60.5% 4.84mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	38.4% 161mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	NA	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	171% 1194mg	118% 827mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	155% 5269mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	8.97% 135mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	71.7% 7.9mg	11mg per day for Men 19-50 years
Water	39.4% 1458g	48% 1780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Maitake Mushrooms vs Chinese Broccoli:

• Raw Maitake Mushrooms have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 12 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 1.6 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C, 59.6 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Maitake Mushrooms vs Chinese Broccoli:

• Raw Maitake Mushrooms have 3.3 times more Copper, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.5 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 125.2 times more Calcium, 2.3 times more Iron, 2.3 times more Magnesium, 1.6 times more Potassium and 8.3 times more Sodium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Chinese Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Maitake Mushrooms have 1.3 times more Carbohydrate, 2 times more Sugars and 1.4 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 4.8 times more Fat, 4.6 times more Saturated Fat and more Omega 3 than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Chinese Broccoli have similar amounts of Energy, Omega 6 and Fiber per 500 kcal.
• Both Raw Maitake Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.