Comparing Nutrients in 500 calories Maitake Mushrooms VS Broccoli

Weight per 500 calories

• Maitake Mushrooms: 1613g
• Broccoli: 1471g

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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Maitake Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	46% 33.4g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	115% 43.5g	101% 38.2g	38g per day for Men 19-50 years
Protein	56% 31.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	300% 3.9mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	664% 106mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.35mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.5% 0.9mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	38.4% 161mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	39.4% 1458g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 11.3 times more Vitamin B3 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 71.1 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Maitake Mushrooms vs Broccoli:

• Raw Maitake Mushrooms have 5.6 times more Copper, 1.2 times more Phosphorus and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 42.9 times more Calcium, 2.2 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 1.4 times more Potassium and 30.1 times more Sodium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Broccoli have similar amounts of Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Maitake Mushrooms have 2 times more Omega 6 and 1.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Fat, 3.5 times more Saturated Fat, more Omega 3, more Fructose and 1.3 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Maitake Mushrooms as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.