Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Frozen Chopped Broccoli	Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.23% 0.21g	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	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	4.9% 3.54g	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	0.96% 0.69g	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	% 2.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.1% 4g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16% 0.21mg	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	23.7% 95μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	2.36% 14IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	0.19% 0.028mg	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	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	45% 0.41mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	NA	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	4.25% 0.098mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.56% 132g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C, 61 times more Vitamin E and more Vitamin K than Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms contain 1.4 times more Vitamin B2, 9.6 times more Vitamin B3, 4.1 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Portabella Mushrooms provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 18.7 times more Calcium, 2.6 times more Iron and 4.3 times more Manganese than Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms contain 7.5 times more Copper, 2.2 times more Phosphorus, 1.7 times more Potassium and 6.6 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Portabella Mushrooms contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have more Omega 3, 1.2 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms contain 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Portabella Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.