Comparing Nutrients in 7 ounces Oyster Mushrooms VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oyster Mushrooms	Frozen Chopped 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	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.3% 0.69mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 10.5 times more Vitamin B3, 4.6 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Oyster Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oyster Mushrooms vs Frozen Chopped Broccoli:

• Raw Oyster Mushrooms have 6.4 times more Copper, 1.6 times more Iron, 2.4 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 2.6 times more Manganese and 1.3 times more Sodium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oyster Mushrooms have 1.3 times more Energy and 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, more Fructose and 1.3 times more Fiber than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Sugars and Protein per 7 oz.
• Both Raw Oyster Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.