Comparing Nutrients in 7 ounces Dried Shiitake Mushrooms VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Shiitake Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	20.3% 587kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	34% 19g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	869% 43.5mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81% 323μg	27.8% 111μg	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	7.7% 6.95mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51% 306IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	1139% 10.2mg	7.5% 0.067mg	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	42.7% 3.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	19.2% 0.44mg	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	83.3% 583mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	89.5% 3044mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.51% 19g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Shiitake Mushrooms vs Cooked Chopped Frozen Broccoli:

• Dried Shiitake Mushrooms have 5.5 times more Vitamin B1, 15.7 times more Vitamin B2, 30.8 times more Vitamin B3, 79.9 times more Vitamin B5, 7.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 11.5 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Shiitake Mushrooms vs Cooked Chopped Frozen Broccoli:

• Dried Shiitake Mushrooms have 151.9 times more Copper, 2.8 times more Iron, 10.2 times more Magnesium, 5.3 times more Manganese, 6 times more Phosphorus, 10.8 times more Potassium, 65.9 times more Selenium and 27.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3 times more Calcium and 9.5 times more Water than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 7 ounces:

• Dried Shiitake Mushrooms have 10.6 times more Energy, 8.3 times more Fat, 14.1 times more Carbohydrate, 1.5 times more Sugars, 3.8 times more Fiber and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3 than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.