Comparing Nutrients in 500 calories Cooked Shiitake Mushrooms VS Frozen Chopped Broccoli

Weight per 500 calories

• Cooked Shiitake Mushrooms: 893g
• Frozen Chopped Broccoli: 1923g

Cooked Shiitake Mushrooms have 2.2 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 - Cooked Shiitake Mushrooms or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Shiitake Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	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	99% 128g	70.7% 92g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	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	NA	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	NA	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	49.3% 18.8g	152% 57.7g	38g per day for Men 19-50 years
Protein	25% 14g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake 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	27.5% 0.33mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	641% 32mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	47% 188μg	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	2.98% 2.68mg	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	41.7% 250IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Cooked Shiitake Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	889% 8mg	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	49% 3.93mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	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	37% 259mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	20% 745g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Cooked Shiitake Mushrooms no Salt have 1.5 times more Vitamin B3, 6 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.1 times more Vitamin B1, 1.8 times more Vitamin B6, 6.9 times more Vitamin B9, 404.9 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 500 kcal.
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Cooked Shiitake Mushrooms no Salt have 10.9 times more Copper, 4.1 times more Selenium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 40.2 times more Calcium, 4 times more Iron, 2.8 times more Magnesium, 3.1 times more Manganese, 3.7 times more Phosphorus, 3.9 times more Potassium, 12.9 times more Sodium and 2.4 times more Water than Cooked Shiitake Mushrooms no Salt.

Comparison of macro-nutrients per 500 calories:

• Cooked Shiitake Mushrooms no Salt have 1.4 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Fat, 75.4 times more Omega 3, 3.1 times more Fiber and 3.9 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.