Comparing Nutrients in 5 ounces Broccoli VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	4.05% 2.93g	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	1.33% 0.96g	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	% 0.69g	% 2.47g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.14% 4g	4.9% 2.75g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	7.65% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	154% 46.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	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	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	265% 1592IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.37% 1.1mg	0.094% 0.014mg	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

	Broccoli	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	39.7% 0.36mg	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	13% 1.03mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	3.64% 0.084mg	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	13.4% 94mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Maitake Mushrooms:

• Raw Broccoli has more Vitamin A, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 10.3 times more Vitamin B3 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Maitake Mushrooms:

• Raw Broccoli has 47 times more Calcium, 2.4 times more Iron, 2.1 times more Magnesium, 3.6 times more Manganese, 1.5 times more Potassium and 33 times more Sodium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 5.1 times more Copper and 1.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Maitake Mushrooms have similar amounts of Phosphorus, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has more Omega 3 and 1.5 times more Protein than Raw Maitake Mushrooms.
• Both Raw Broccoli and Raw Maitake Mushrooms have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 5 oz.
• Both Raw Broccoli as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.