Comparing Nutrients in 500 calories Shiitake Mushrooms VS Frozen Broccoli Spears

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Frozen Broccoli Spears: 1724g

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

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

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	NA	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	71% 92g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	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	136% 51.7g	38g per day for Men 19-50 years
Protein	59% 33g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	75.4% 6.03mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	235% 1647mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	42% 1561g	3700g per day for Men 19-50 years

Shiitake Mushrooms VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 calories of Shiitake Mushrooms have 1.6 times more Vitamin B2, 7.2 times more Vitamin B3, 5.3 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 5.6 times more Vitamin B1 and 8.5 times more Vitamin B9 than Raw Shiitake Mushrooms.
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin D

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

• 500 calories of Shiitake Mushrooms have 3.4 times more Copper, 1.6 times more Phosphorus, 2.6 times more Selenium and 2.6 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 24 times more Calcium, 2.1 times more Iron, 1.3 times more Manganese and 2.2 times more Sodium than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Frozen Broccoli Spears contain similar levels of Magnesium, Potassium 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 1.4 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.4 times more Fiber and 1.6 times more Protein than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.