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

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Cooked Chopped Frozen Broccoli: 1786g

Shiitake Mushrooms have 1.2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Shiitake Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	73.5% 96g	130g per day for Men 19-50 years
Sugars	48.3% 35g	36.2% 26.3g	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	0% 0g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	97% 36.8g	141% 53.6g	38g per day for Men 19-50 years
Protein	59% 33g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	297% 89μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.8% 191μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	67.5% 0.61mg	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	75.4% 6.03mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	173% 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	235% 1647mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	43.8% 1620g	3700g per day for Men 19-50 years

Shiitake Mushrooms VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Shiitake Mushrooms have 2.2 times more Vitamin B2, 7 times more Vitamin B3, 4.5 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 4.5 times more Vitamin B1 and 5.2 times more Vitamin B9 than Raw Shiitake Mushrooms.
• 500 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D

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

• 500 calories of Shiitake Mushrooms have 3.4 times more Copper, 1.3 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 6.7 times more Selenium and 3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 20 times more Calcium, 1.8 times more Iron and 1.5 times more Sodium than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Cooked Chopped Frozen Broccoli contain similar levels of Manganese and Water per 500 calories.
• 500 calories of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Shiitake Mushrooms have 1.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.5 times more Fiber and 1.7 times more Protein than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.