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

Weight per 500 calories

• Stir-Fried White Mushrooms: 1923g
• Broccoli: 1471g

Raw 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Broccoli	27%	8%	65%

Macro Nutrients

	Stir-Fried White Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	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	18% 3.08g	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	59.8% 77.7g	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	91% 34.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	123% 69g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	154% 1.85mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	685% 8.9mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	479% 76.7mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	558% 28mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	96% 385μg	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	25.6% 154IU	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

	Stir-Fried White Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	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	60% 4.8mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	288% 2019mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	224% 7615mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	486% 267μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	47.3% 1752g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, 8.2 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.2 times more Vitamin B6, 2.4 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 Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Stir-Fried White Mushrooms have 7.8 times more Copper, 2.1 times more Phosphorus, 1.6 times more Potassium, 7.3 times more Selenium, 1.8 times more Zinc and 1.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 9 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese and 2.1 times more Sodium than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried White Mushrooms have 4.3 times more Omega 6 and 1.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Saturated Fat, more Omega 3, 1.3 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Raw Broccoli have similar amounts of Energy, Fat and Fiber per 500 kcal.
• Both Stir-Fried White Mushrooms as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.