Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Enoki Mushrooms	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	8.5% 11g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	0.43% 0.31g	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	1.62% 1.18g	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	% 1.06g	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	62.3% 9.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	59% 17.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.7% 95μg	17% 68μg	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	89% 80mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.2% 7.1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	17% 0.15mg	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	14.4% 1.15mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	4.62% 0.11mg	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	10% 71mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	15% 509mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Enoki Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Enoki Mushrooms:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and more Vitamin K than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 15 times more Vitamin B3 and 4.8 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Enoki Mushrooms:

• 5 ounces of Frozen Chopped Broccoli have more Calcium, 3.9 times more Manganese and 1.3 times more Selenium than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 2.8 times more Copper, 1.4 times more Iron, 2.1 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Enoki Mushrooms contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2.6 times more Omega 3 than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 1.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Enoki Mushrooms offer comparable quantities of Fiber and Protein per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.