Comparing Nutrients in 7 ounces Broccoli VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	9.3% 12g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	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	% 2.2g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	10% 5.6g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.8 times more Vitamin B1, 3 times more Vitamin B2, 7.8 times more Vitamin B3, 2.3 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Oyster Mushrooms:

• Raw Broccoli has 15.7 times more Calcium, 1.9 times more Manganese and 1.8 times more Sodium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 5 times more Copper, 1.8 times more Iron, 1.8 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Oyster Mushrooms have similar amounts of Magnesium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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