Comparing Nutrients in 500 calories White Mushrooms VS Frozen Chopped Broccoli

Weight per 500 calories

• White Mushrooms: 2273g
• Frozen Chopped Broccoli: 1923g

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

Which food has more nutrients per 500 calories - White Mushrooms or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.97% 7.73g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.14g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	70.7% 92g	130g per day for Men 19-50 years
Sugars	62% 45g	36% 26g	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	5.33% 3.86g	22% 16g	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	% 33.6g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	60% 22.7g	152% 57.7g	38g per day for Men 19-50 years
Protein	125% 70.2g	96% 54g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	703% 9.14mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	512% 82mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	682% 34mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	687% 206μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 386μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53% 47.7mg	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26.5% 159IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	803% 7.23mg	81% 0.73mg	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	142% 11.4mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	246% 5.65mg	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	279% 1955mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	213% 7227mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	384% 211μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	7.58% 114mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	107% 12mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	56.8% 2101g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Raw White Mushrooms have 1.8 times more Vitamin B1, 4.9 times more Vitamin B2, 9.1 times more Vitamin B3, 6.4 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.3 times more Vitamin B9, 22.7 times more Vitamin C, 103.2 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• Both Raw White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 500 kcal.

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

• Raw White Mushrooms have 9.9 times more Copper, 2 times more Phosphorus, 1.8 times more Potassium, 3.9 times more Selenium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 15.8 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 5.3 times more Manganese and 4.1 times more Sodium than Raw White Mushrooms.
• Both Raw White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Mushrooms have 1.4 times more Fat, 6.1 times more Omega 6, 1.7 times more Sugars and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 4.1 times more Fructose and 2.5 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw White Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.