Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.26% 0.044g	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	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	7.5% 5.44g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	17.3% 0.23mg	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	33.3% 133μg	7.44% 29.8μg	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	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.6% 39.7IU	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	Cooked Shiitake 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	141% 1.27mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	12.6% 0.29mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Shiitake Mushrooms per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 1.9 times more Vitamin B1, 4.5 times more Vitamin B9, 227.7 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 14.8 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Shiitake Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 5 ounces of Cooked Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 13.7 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus and 2.1 times more Potassium than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 24.9 times more Copper, 13.1 times more Selenium and 3.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Shiitake Mushrooms contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Cooked Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 41.7 times more Omega 3, 1.4 times more Fiber and 2 times more Protein than Cooked Shiitake Mushrooms.
• While 5 oz of Cooked Shiitake Mushrooms no Salt contain 2.7 times more Carbohydrate and 2.6 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Cooked Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cooked Shiitake Mushrooms no Salt provide inadequate amounts of Energy and Omega 6 in five ounces.