Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Frozen Broccoli Spears	Maitake Mushrooms	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.05% 0.18g	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	10.6% 14g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	5.67% 4.1g	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	% 3.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14% 5.36g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	81.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	216% 64.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	10.4% 41.7μg	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	151% 136mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	371% 2229IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	55.6% 0.5mg	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	18% 1.43mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	5.1% 0.12mg	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	16.7% 117mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Maitake Mushrooms per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 3.1 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and more Vitamin K than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 2 times more Vitamin B1, 2.1 times more Vitamin B2, 14.3 times more Vitamin B3 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Maitake Mushrooms provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 7 ounces of Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 41 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 4.3 times more Manganese and 1.2 times more Potassium than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 7 times more Copper, 1.3 times more Phosphorus and 2.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Maitake Mushrooms contain similar levels of Selenium and Water per seven ounces.
• 7 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3 and 1.6 times more Protein than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Maitake Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Maitake Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Maitake Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Maitake Mushrooms

What are the health benefits of Frozen Broccoli Spears compared to Maitake Mushrooms?

Both frozen broccoli spears and maitake mushrooms are nutritious choices. Frozen broccoli spears are high in vitamins C and K, as well as fiber, which can support immune function and digestion. Maitake mushrooms are a good source of antioxidants and beta-glucans, which can help boost the immune system and reduce inflammation. Including a variety of plant-based foods like these in your diet can provide a range of health benefits.

Can I lose weight easier by eating more Frozen Broccoli Spears or Maitake Mushrooms?

Both frozen broccoli spears and maitake mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are a better choice as they are lower in calories and higher in fiber compared to maitake mushrooms. Including more broccoli spears in your diet can help you feel full longer, control your appetite, and support your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Maitake Mushrooms to gain more muscles while training consistently?

Both frozen broccoli spears and maitake mushrooms are nutritious options for muscle building. Broccoli is high in protein, fiber, and vitamins C and K, which are important for muscle repair and growth. Maitake mushrooms are a good source of protein, fiber, and antioxidants, which can also support muscle health. To maximize muscle growth, it's important to consume a variety of plant-based foods rich in protein, vitamins, and minerals. Consider incorporating both frozen broccoli spears and maitake mushrooms into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains to support your muscle-building goals.

What is the environmental impact of producing Frozen Broccoli Spears compared to Maitake Mushrooms?

Both frozen broccoli spears and maitake mushrooms have a relatively low environmental impact compared to animal products. However, producing maitake mushrooms typically requires less water, land, and energy compared to broccoli. Mushrooms also have a shorter growth cycle, making them a more sustainable option overall.