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

Weight per 500 calories

• Cooked Shiitake Mushrooms: 893g
• Frozen Broccoli Spears: 1724g

Cooked Shiitake Mushrooms have 1.9 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	71% 92g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	35% 25.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	49.3% 18.8g	136% 51.7g	38g per day for Men 19-50 years
Protein	25% 14g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	641% 32mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	889% 8mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	20% 745g	42% 1561g	3700g per day for Men 19-50 years

Cooked Shiitake Mushrooms VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms or Frozen Broccoli Spears?

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

• 500 calories of Cooked Shiitake Mushrooms have 1.7 times more Vitamin B3, 7.7 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B6, 8.6 times more Vitamin B9, 439.6 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• 500 calories of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Cooked Shiitake Mushrooms have 12.9 times more Copper, 6.8 times more Selenium and 2 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 26.4 times more Calcium, 3.2 times more Iron, 2.2 times more Magnesium, 2.4 times more Manganese, 3.9 times more Phosphorus, 4.1 times more Potassium, 8.2 times more Sodium and 2.1 times more Water than Cooked Shiitake Mushrooms no Salt.
• 500 calories of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Shiitake Mushrooms have 1.4 times more Carbohydrate and 1.4 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 80.5 times more Omega 3, 2.8 times more Fiber and 3.8 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Cooked Shiitake Mushrooms no Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.