Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11% 6.15g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	22.6% 0.29mg	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	27.8% 111μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	63% 0.57mg	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	15% 1.2mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	NA	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	5.95% 0.14mg	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	14% 97mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.98% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Portabella Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Portabella Mushrooms:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 1.6 times more Vitamin B2, 9.8 times more Vitamin B3, 4.2 times more Vitamin B5 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Portabella Mushrooms provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Portabella Mushrooms:

• 7 ounces of Cooked Chopped Frozen Broccoli have 11 times more Calcium, 2 times more Iron and 3.2 times more Manganese than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 8.4 times more Copper, 2.2 times more Phosphorus, 2.6 times more Potassium, 26.6 times more Selenium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Portabella Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Omega 3, 1.4 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 1.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Portabella Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.