Comparing Nutrients in 7 ounces Oyster Mushrooms VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Oyster Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	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	1.44% 0.24g	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	9.3% 12g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.3% 0.69mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46.6% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	9.6% 57.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	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	33% 2.64mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	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	34% 238mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Chinese Broccoli per 7 oz

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

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

• 7 ounces of Oyster Mushrooms have 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 10.8 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin D than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 43 times more Vitamin A, 2.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• 7 ounces of Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Chinese Broccoli have insufficient amounts of Vitamin D
• Both Raw Oyster Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oyster Mushrooms have 3.8 times more Copper, 2.3 times more Iron, 2.8 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Selenium and 1.9 times more Zinc than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 35 times more Calcium than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Chinese Broccoli 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 Oyster Mushrooms have 1.3 times more Carbohydrate and 2.8 times more Protein than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain more Omega 3 than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Chinese Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oyster Mushrooms provide inadequate amounts of Omega 3
• Both Raw Oyster Mushrooms as well as Raw Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Oyster Mushrooms VS Chinese Broccoli

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

Oyster mushrooms are a good source of protein, fiber, vitamins, and minerals, including B vitamins, potassium, and iron. They are also low in calories and fat. Chinese broccoli, on the other hand, is rich in vitamins A, C, and K, as well as calcium and iron. Both are nutritious choices, but oyster mushrooms may be a better option for those looking to increase their protein intake.

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

Both oyster mushrooms and Chinese broccoli are low in calories and high in fiber, making them great choices for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes rather than just specific foods. Incorporating a variety of nutrient-dense plant-based foods, along with regular physical activity, is key to successful and sustainable weight loss.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both oyster mushrooms and Chinese broccoli are nutritious options, but oyster mushrooms are higher in protein content. Therefore, incorporating more oyster mushrooms into your diet may be beneficial for muscle growth. Additionally, be sure to include other protein-rich foods such as legumes, tofu, tempeh, and quinoa to support your muscle-building goals.

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

Oyster mushrooms have a lower environmental impact compared to Chinese broccoli. Mushroom cultivation requires less water, land, and energy, making it a more sustainable option. Additionally, mushrooms can be grown on agricultural by-products, reducing waste. Chinese broccoli, on the other hand, requires more resources like water and land for cultivation.