Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Frozen Broccoli Spears	Oyster Mushrooms	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	5.83% 7.6g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	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	% 1.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	38.4% 0.35mg	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	12.8% 1.02mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Oyster Mushrooms per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 10.7 times more Vitamin B3, 5.3 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 5 ounces of Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Oyster Mushrooms:

• 5 ounces of Frozen Broccoli Spears have 13.7 times more Calcium and 2.3 times more Manganese than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 6.8 times more Copper, 1.8 times more Iron, 2 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Oyster Mushrooms contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Omega 3, 1.3 times more Sugars and 1.3 times more Fiber than Oyster Mushrooms.
• Both Frozen Broccoli Spears and Oyster Mushrooms offer comparable quantities of Carbohydrate and Protein per five ounces.
• 5 ounces of Oyster Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Oyster Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.