Comparing Nutrients in 5 ounces Chinese Broccoli VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.6g	6.6% 8.56g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	0% 0g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	13.5% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	5.34% 0.069mg	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	37% 147μg	5.67% 22.7μg	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	46.6% 42mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.6% 15.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	15% 149mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	58.3% 0.52mg	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	10.5% 0.84mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	3.94% 0.091mg	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	8.7% 61mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	20.3% 692mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Microwaved White Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese Broccoli versus 5 oz of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese Broccoli vs Microwaved White Mushrooms:

• 5 ounces of Chinese Broccoli have more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 2.8 times more Vitamin B2 and 11.7 times more Vitamin B3 than Raw Chinese Broccoli.
• 5 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Chinese Broccoli as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chinese Broccoli vs Microwaved White Mushrooms:

• 5 ounces of Chinese Broccoli have 17.5 times more Calcium, 1.8 times more Iron and 1.4 times more Magnesium than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 5.8 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium, 12.9 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
• Both Chinese Broccoli and Microwaved White Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese Broccoli have more Omega 3 than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 1.3 times more Carbohydrate and 3.3 times more Protein than Raw Chinese Broccoli.
• Both Chinese Broccoli and Microwaved White Mushrooms offer comparable quantities of Fiber per five ounces.
• 5 ounces of Microwaved White Mushrooms provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Microwaved White Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.