Comparing Nutrients in 500 calories Microwaved White Mushrooms VS Boiled Broccoli

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• Boiled Broccoli: 1429g

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

Which food has more nutrients per 500 calories - Microwaved White Mushrooms or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Microwaved White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.57g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	79% 103g	130g per day for Men 19-50 years
Sugars	0% 0g	27.4% 20g	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	14.6% 10.6g	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	% 0g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	94% 35.7g	124% 47g	38g per day for Men 19-50 years
Protein	100% 56g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	220% 2.86mg	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	57% 229μg	386% 1543μg	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	0% 0mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 157IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	59% 4.7mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	120% 2.77mg	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	259% 1814mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	34% 1265g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved White Mushrooms vs Boiled Broccoli:

• Microwaved White Mushrooms have 3.5 times more Vitamin B2, 9.7 times more Vitamin B3, 3.2 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.1 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Microwaved White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Microwaved White Mushrooms vs Boiled Broccoli:

• Microwaved White Mushrooms have 6.1 times more Copper, 1.9 times more Phosphorus, 1.7 times more Potassium, 11.3 times more Selenium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.7 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 3 times more Manganese and 2.4 times more Sodium than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Boiled and Drained Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved White Mushrooms have 5.5 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, more Sugars, more Fructose and 1.3 times more Fiber than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Microwaved White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.