Comparing Nutrients in 5 ounces Stir-Fried White Mushrooms VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Stir-Fried White Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.73g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0% 0g	2.87% 2.1g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.25g	38g per day for Men 19-50 years
Protein	9.06% 5.07g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	19% 0.25mg	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	7.1% 28.3μg	33.3% 133μg	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	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	5.67% 0.051mg	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	4.43% 0.35mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	15.8% 0.36mg	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	21.3% 149mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried White Mushrooms VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Stir-Fried White Mushrooms vs Frozen Broccoli Spears:

• 5 ounces of Stir-Fried White Mushrooms have 1.3 times more Vitamin B1, 4.1 times more Vitamin B2, 8.6 times more Vitamin B3 and 6 times more Vitamin B5 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 4.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• 5 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Stir-Fried White Mushrooms as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stir-Fried White Mushrooms vs Frozen Broccoli Spears:

• 5 ounces of Stir-Fried White Mushrooms have 8.1 times more Copper, 1.8 times more Phosphorus, 1.6 times more Potassium, 7.3 times more Selenium and 1.7 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 10.3 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium and 5.4 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Frozen Broccoli Spears contain similar levels of Water per five ounces.
• 5 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Broccoli Spears contain more Omega 3, 1.3 times more Carbohydrate, more Sugars and 1.7 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Frozen Broccoli Spears offer comparable quantities of Protein per five ounces.
• 5 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Stir-Fried White Mushrooms as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.