Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	115% 150g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	6.05% 4.4g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	60% 23g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	869% 43.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	147% 1.9mg	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	33.2% 133μg	81% 323μg	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	124% 112mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	11% 111mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	1139% 10.2mg	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	20% 1.6mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	101% 2.33mg	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% 99mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	89.5% 3044mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Shiitake Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Dried Shiitake Mushrooms:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 16.1 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 5.7 times more Vitamin B1, 13.2 times more Vitamin B2, 30 times more Vitamin B3, 78.5 times more Vitamin B5, 7.4 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin D
• 7 ounces of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Dried Shiitake Mushrooms:

• 7 ounces of Frozen Chopped Broccoli have 5.1 times more Calcium and 9.6 times more Water than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 135.9 times more Copper, 2.1 times more Iron, 7.3 times more Magnesium, 4 times more Manganese, 5.9 times more Phosphorus, 7.2 times more Potassium, 16.5 times more Selenium and 16 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 8.1 times more Omega 3 than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 11.4 times more Energy, 15.8 times more Carbohydrate, 1.6 times more Sugars, 3.8 times more Fiber and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Dried Shiitake Mushrooms

What are the health benefits of Frozen Chopped Broccoli compared to Dried Shiitake Mushrooms?

Both frozen chopped broccoli and dried shiitake mushrooms offer unique health benefits. Frozen chopped broccoli is a good source of vitamins C and K, fiber, and antioxidants. It can support immune function, bone health, and digestion. Dried shiitake mushrooms are rich in B vitamins, minerals like copper and selenium, and compounds that may support immune function and reduce inflammation. Including a variety of plant-based foods like these in your diet can help provide a range of nutrients for overall health.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Dried Shiitake Mushrooms?

Both frozen chopped broccoli and dried shiitake mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli is a better choice as it is a good source of vitamins, minerals, and antioxidants that support overall health and weight management. It also contains more water content which can help you feel full and satisfied with fewer calories. Incorporating a variety of vegetables, including broccoli, into your diet along with a balanced meal plan and regular physical activity will help you achieve your weight loss goals more effectively.

Should I eat more Frozen Chopped Broccoli or more Dried Shiitake Mushrooms to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen chopped broccoli and dried shiitake mushrooms are nutritious options, but for muscle gain, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, lentils, quinoa, and edamame. Incorporating a variety of plant-based protein sources into your diet will support muscle growth and recovery.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Dried Shiitake Mushrooms?

Frozen chopped broccoli generally has a lower environmental impact compared to dried shiitake mushrooms. The production of frozen broccoli requires less energy and water, and generates fewer greenhouse gas emissions compared to the production of dried mushrooms. Additionally, broccoli is a more sustainable crop as it can be harvested multiple times throughout the year, whereas mushrooms require specific growing conditions and resources.