Comparing Nutrients in 5 ounces Boiled Broccoli VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Boiled Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	2.17% 1.57g	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	1.45% 1.05g	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	% 0.69g	% 1.57g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.3% 9.98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.3% 153μg	13.5% 54μg	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	102% 92mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.85% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	6.96% 0.16mg	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	13.6% 95mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Oyster Mushrooms:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2 times more Vitamin B1, 2.8 times more Vitamin B2, 9 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Oyster Mushrooms:

• Boiled and Drained Broccoli has 13.3 times more Calcium, 1.7 times more Manganese and 2.3 times more Sodium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 4 times more Copper, 2 times more Iron, 1.8 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Oyster Mushrooms have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has more Omega 3, 1.3 times more Sugars, more Fructose and 1.4 times more Fiber than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Oyster Mushrooms have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Boiled and Drained Broccoli as well as Raw Oyster Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.