Comparing Nutrients in 500 calories Oyster Mushrooms VS Broccoli

Weight per 500 calories

• Oyster Mushrooms: 1515g
• Broccoli: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Oyster Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	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	11% 1.86g	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	71% 92g	75% 98g	130g per day for Men 19-50 years
Sugars	23% 17g	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	% 17g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	92% 35g	101% 38.2g	38g per day for Men 19-50 years
Protein	89.6% 50g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	3.37% 30.3μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	407% 5.3mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	469% 75mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	391% 19.5mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	198% 2.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	356% 107μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	144% 576μg	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	73.2% 439IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	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	252% 20mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	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	260% 1818mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	187% 6364mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	71.6% 39.4μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	18% 273mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	36.5% 1351g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 8 times more Vitamin B3, 2.3 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 15 times more Vitamin A, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Oyster Mushrooms vs Broccoli:

• Raw Oyster Mushrooms have 5.1 times more Copper, 1.9 times more Iron, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 15.2 times more Calcium, 1.8 times more Manganese and 1.8 times more Sodium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Broccoli have similar amounts of Magnesium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oyster Mushrooms have 2.6 times more Omega 6 and 1.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Saturated Fat, more Omega 3, 1.5 times more Sugars and more Fructose than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Raw Oyster Mushrooms as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.