Comparing Nutrients in 500 calories Portabella Mushrooms VS Frozen Chopped Broccoli

Weight per 500 calories

• Portabella Mushrooms: 2273g
• Frozen Chopped Broccoli: 1923g

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

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

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Portabella Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.95g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	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	67.7% 88g	70.7% 92g	130g per day for Men 19-50 years
Sugars	78.4% 57g	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	15.4% 11g	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	% 45.7g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	77.8% 29.5g	152% 57.7g	38g per day for Men 19-50 years
Protein	85.6% 48g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	227% 2.95mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	638% 102mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	518% 26mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.36mg	192% 2.5mg	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	159% 636μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.3% 1.14μg	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	38% 227IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.03% 0.45mg	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

	Portabella Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	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	88% 7.05mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	NA	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	351% 2455mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	243% 8273mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	13.6% 205mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	57% 2110g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Raw Portabella Mushrooms have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 11.3 times more Vitamin B3, 4.8 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 51.6 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms.

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

• Raw Portabella Mushrooms have 8.9 times more Copper, 2.6 times more Phosphorus, 2 times more Potassium, 7.9 times more Selenium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 15.8 times more Calcium, 2.2 times more Iron, 3.6 times more Manganese and 2.3 times more Sodium than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Portabella Mushrooms have 1.4 times more Fat, 5.6 times more Omega 6 and 2.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 1.4 times more Fructose and 2 times more Fiber than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Portabella Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.