Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.27% 37kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.15% 0.2g	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	82% 107g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	4.32% 3.13g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.1% 4g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Shiitake 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	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	621% 31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	105% 1.37mg	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	57.8% 231μg	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	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	36.4% 218IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	0% 0mg	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	813% 7.32mg	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	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	72.5% 1.67mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	64% 2174mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	99% 11mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.36% 13.5g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 16.1 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 5.7 times more Vitamin B1, 13.2 times more Vitamin B2, 30 times more Vitamin B3, 78.5 times more Vitamin B5, 7.4 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 5 oz.

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

• Frozen Chopped Broccoli, Unprepared has 5.1 times more Calcium, 1.8 times more Sodium and 9.6 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 135.9 times more Copper, 2.1 times more Iron, 7.3 times more Magnesium, 4 times more Manganese, 5.9 times more Phosphorus, 7.2 times more Potassium, 16.5 times more Selenium and 16 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 8.1 times more Omega 3 than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 11.4 times more Energy, 3.4 times more Fat, 15.8 times more Carbohydrate, 1.6 times more Sugars, 3.8 times more Fiber and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.