Comparing Nutrients in 500 calories Microwaved White Mushrooms VS Broccoli

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• Broccoli: 1471g

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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	Microwaved White Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.57g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	94% 35.7g	101% 38.2g	38g per day for Men 19-50 years
Protein	100% 56g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	80% 0.72mg	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	59% 4.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	34% 1265g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 3.6 times more Vitamin B2, 8.1 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.7 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Microwaved White Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Microwaved White Mushrooms have 7.3 times more Copper, 1.9 times more Phosphorus, 1.5 times more Potassium, 7 times more Selenium and 1.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 8.1 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese and 2 times more Sodium than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved White Mushrooms have 1.2 times more Fat, 5.6 times more Omega 6 and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Saturated Fat, more Omega 3, more Sugars and more Fructose than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Microwaved White Mushrooms as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.