Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Frozen Broccoli Spears	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.5% 4.72g	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	% 4.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	11% 6.07g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40% 12μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	31.3% 0.28mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	20% 0.46mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.8% 178g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 4.8 times more Vitamin B1 and 7.2 times more Vitamin B9 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.9 times more Vitamin B2, 8.4 times more Vitamin B3, 6.2 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 7 ounces of Frozen Broccoli Spears have 20.5 times more Calcium and 1.8 times more Iron than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 3.9 times more Copper, 1.9 times more Phosphorus, 3 times more Selenium and 3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Shiitake Mushrooms contain similar levels of Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Frozen Broccoli Spears VS Shiitake Mushrooms

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

Both frozen broccoli spears and shiitake mushrooms are nutrient-dense foods that offer various health benefits. Frozen broccoli spears are rich in vitamins C, K, and A, as well as fiber and antioxidants. They support immune function, bone health, and digestion. Shiitake mushrooms are a good source of B vitamins, minerals, and antioxidants. They can help boost immunity, reduce inflammation, and support heart health. Incorporating both foods into your diet can provide a range of health benefits.

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

Both frozen broccoli spears and shiitake mushrooms are low in calories and high in fiber, making them great options for weight loss. However, broccoli is slightly lower in calories and higher in fiber compared to shiitake mushrooms, so it may be a slightly better choice for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense, low-calorie foods like broccoli and shiitake mushrooms into your diet can help support your weight loss goals.

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

Both frozen broccoli spears and shiitake mushrooms are great choices for muscle building due to their high protein content. However, shiitake mushrooms are particularly beneficial as they are a good source of essential amino acids that are important for muscle growth. Including both in your diet can help you achieve your muscle-building goals.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to shiitake mushrooms. Broccoli requires less water, land, and energy to grow, and typically produces fewer greenhouse gas emissions. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of food production.