Comparing Nutrients in 7 ounces Maitake Mushrooms VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	2.4% 1.75g	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	0% 0g	NA	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	% 3.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.7% 13mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	216% 64.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	51.6% 206μg	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	0% 0mg	65.3% 58.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	371% 2229IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	0.2% 2mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	14% 0.13mg	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	7.44% 0.6mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	NA	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	21% 147mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.96% 184g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 14.3 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 1.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 50 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Maitake Mushrooms vs Chinese Broccoli:

• Raw Maitake Mushrooms have 3.9 times more Copper, 1.7 times more Phosphorus, 1.6 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 105 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 1.3 times more Potassium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Chinese Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Maitake Mushrooms have 1.5 times more Carbohydrate, 2.4 times more Sugars and 1.6 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Omega 3 than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Chinese Broccoli have similar amounts of Energy and Fiber per 7 oz.
• Both Raw Maitake Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.