Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Mushrooms	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	7.77% 10g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.4% 4.64g	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	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	NA	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11% 6.15g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned 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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.3% 0.12mg	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	15% 59.5μg	5.95% 24μg	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	0.13% 0.02mg	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

	Boiled Spears Frozen Broccoli	Canned Mushrooms	Recommended Dietary Allowance
Calcium	10% 101mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	52% 0.47mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	7.42% 0.17mg	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	15.6% 109mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Canned Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Canned Mushrooms:

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 3.9 times more Vitamin B2, 2.1 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and more Vitamin K than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B3 and 3 times more Vitamin B5 than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Canned Mushrooms have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Canned Mushrooms:

• 7 ounces of Boiled Spears Frozen Broccoli have 4.6 times more Calcium, 1.3 times more Magnesium, 3.8 times more Manganese and 1.4 times more Potassium than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 5.5 times more Copper, 1.3 times more Iron, 2.2 times more Selenium, 17.7 times more Sodium and 2.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Mushrooms contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 42 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Canned Mushrooms.
• While 7 oz of Canned Mushrooms, Solids contain 1.6 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Mushrooms offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Mushrooms, Solids provide inadequate amounts of Energy and Omega 6 in seven ounces.