Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Frozen Broccoli Spears	Oyster Mushrooms	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.38% 0.12g	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	1.44% 0.24g	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	9.3% 12g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.04% 2.2g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46.6% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	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	151% 136mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.6% 57.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	54% 0.48mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	9.75% 0.22mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.8% 177g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 10.7 times more Vitamin B3, 5.3 times more Vitamin B5 and more Vitamin D than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 7 ounces of Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 13.7 times more Calcium and 2.3 times more Manganese than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 6.8 times more Copper, 1.8 times more Iron, 2 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium and 2.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Oyster Mushrooms contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Frozen Broccoli Spears VS Oyster Mushrooms

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

Both frozen broccoli spears and oyster mushrooms are nutritious plant-based foods. Frozen broccoli spears are a good source of vitamins C and K, fiber, and antioxidants. Oyster mushrooms are rich in protein, fiber, B vitamins, and minerals like iron and zinc. Both foods can contribute to a well-rounded vegan diet, providing essential nutrients for overall health and well-being.

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

Both frozen broccoli spears and oyster mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are a better choice for weight loss as they are lower in calories and higher in fiber compared to oyster mushrooms. Additionally, broccoli is a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of vegetables into your diet, including broccoli spears, can help you achieve your weight loss goals.

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

Both frozen broccoli spears and oyster mushrooms are great options for muscle gain due to their high protein content. However, oyster mushrooms contain more protein per serving compared to broccoli spears. Therefore, incorporating more oyster mushrooms into your diet may be beneficial for muscle growth while training consistently.

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

Producing frozen broccoli spears generally has a higher environmental impact compared to oyster mushrooms. Broccoli requires more resources such as water, land, and energy to grow and transport, whereas oyster mushrooms can be grown indoors in a controlled environment using less water and land. Additionally, oyster mushrooms have a shorter growth cycle, making them a more sustainable option.