Comparing Nutrients in 500 calories Stir-Fried White Mushrooms VS Boiled Broccoli

Weight per 500 calories

• Stir-Fried White Mushrooms: 1923g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.3 times more energy per unit of mass than Stir-Fried White Mushrooms, which is low in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Stir-Fried White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	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	18% 3.08g	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	59.8% 77.7g	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	91% 34.6g	124% 47g	38g per day for Men 19-50 years
Protein	123% 69g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	154% 1.85mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	685% 8.9mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	479% 76.7mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	558% 28mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	96% 385μg	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	25.6% 154IU	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

	Stir-Fried White Mushrooms	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	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	60% 4.8mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	288% 2019mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	224% 7615mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	486% 267μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	47.3% 1752g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stir-Fried White Mushrooms vs Boiled Broccoli:

• Stir-Fried White Mushrooms have 2.1 times more Vitamin B1, 5.1 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, 3.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Stir-Fried White Mushrooms vs Boiled Broccoli:

• Stir-Fried White Mushrooms have 6.4 times more Copper, 2.1 times more Phosphorus, 1.8 times more Potassium, 11.7 times more Selenium, 1.7 times more Zinc and 1.4 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.4 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese and 2.5 times more Sodium than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried White Mushrooms have 4.2 times more Omega 6 and 2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 1.3 times more Carbohydrate, more Sugars, more Fructose and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Boiled and Drained Broccoli have similar amounts of Energy and Fat per 500 kcal.
• Both Stir-Fried White Mushrooms as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.