Comparing Nutrients in 5 ounces Maitake Mushrooms VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.88g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	4.05% 2.93g	1.72% 1.25g	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	0% 0g	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	% 2.47g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.9% 2.75g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.5% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	4.07% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.65% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	154% 46.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	37% 147μg	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	0% 0mg	46.6% 42mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	265% 1592IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	10% 0.091mg	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	5.3% 0.43mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	NA	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	15% 105mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.55% 131g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 14.3 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 1.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 50 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Maitake Mushrooms vs Chinese Broccoli:

• Raw Maitake Mushrooms have 3.9 times more Copper, 1.7 times more Phosphorus, 1.6 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 105 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 1.3 times more Potassium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Chinese Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Maitake Mushrooms have 1.5 times more Carbohydrate, 2.4 times more Sugars and 1.6 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Omega 3 than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Chinese Broccoli have similar amounts of Energy and Fiber per 5 oz.
• Both Raw Maitake Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.