Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Straw Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.02% 0.51g	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	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Straw 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	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.14% 0.028mg	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	19% 75.4μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	11% 111mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	29.3% 0.26mg	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	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	8.46% 0.19mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	55% 30μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Straw Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Canned Straw Mushrooms:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 4.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 9.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 1.5 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Canned Straw Mushrooms have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Straw Mushrooms:

• 7 ounces of Frozen Chopped Broccoli have 5.6 times more Calcium, 2.6 times more Magnesium, 3 times more Manganese and 2.7 times more Potassium than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 3.5 times more Copper, 1.8 times more Iron, 5.4 times more Selenium, 16 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Straw Mushrooms contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Straw Mushrooms lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 52.5 times more Omega 3 than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Straw Mushrooms offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Canned Straw Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Straw Mushrooms, Solids provide inadequate amounts of Energy and Omega 6 in seven ounces.