Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.25% 0.079g	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	1.87% 0.32g	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	6.17% 8g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0% 0g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.15g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Stir-Fried White 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	57.5% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.4% 0.083mg	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	9.92% 39.7μg	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	88.4% 79.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	64% 0.58mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	4.06% 0.093mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Stir-Fried White Mushrooms:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 3.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.7 times more Vitamin B1, 5.7 times more Vitamin B2, 8.7 times more Vitamin B3, 5.3 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Stir-Fried White Mushrooms:

• Boiled Chopped Frozen Broccoli has 8.3 times more Calcium, 2.4 times more Iron and 4.7 times more Manganese than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 8.6 times more Copper, 2.1 times more Phosphorus, 2.8 times more Potassium, 19.9 times more Selenium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Stir-Fried White Mushrooms have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Broccoli has more Omega 3, 1.3 times more Carbohydrate, more Sugars and 1.7 times more Fiber than Stir-Fried White Mushrooms.
• Both Boiled Chopped Frozen Broccoli and Stir-Fried White Mushrooms have similar amounts of Protein per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.