Comparing Nutrients in 7 ounces Broccoli VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Broccoli	Enoki Mushrooms	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	12% 15.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.6% 0.44g	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	1.86% 1.35g	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	% 0.97g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14% 5.36g	38g per day for Men 19-50 years
Protein	10% 5.6g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.3% 125μg	24% 95μg	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	197% 177mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	9.33% 93mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	23.6% 0.21mg	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% 1.45mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	6.47% 0.15mg	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	18.7% 131mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Enoki Mushrooms:

• Raw Broccoli has 1.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 11 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Enoki Mushrooms:

• Raw Broccoli has more Calcium, 1.3 times more Magnesium, 2.8 times more Manganese and 11 times more Sodium than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 2.2 times more Copper, 1.6 times more Iron, 1.6 times more Phosphorus and 1.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Enoki Mushrooms have similar amounts of Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.5 times more Omega 3 and 7.7 times more Sugars than Raw Enoki Mushrooms.
• Both Raw Broccoli and Raw Enoki Mushrooms have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Broccoli as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.