Comparing Nutrients in 7 ounces Dried Shiitake Mushrooms VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	20.3% 587kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	869% 43.5mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	1139% 10.2mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	89.5% 3044mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.51% 19g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Dried Shiitake Mushrooms have 4.2 times more Vitamin B1, 11.1 times more Vitamin B2, 30.5 times more Vitamin B3, 90.5 times more Vitamin B5, 5.5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin D than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 19.5 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• 7 ounces of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• Both Dried Shiitake Mushrooms as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Shiitake Mushrooms have 143.5 times more Copper, 2.4 times more Iron, 8.3 times more Magnesium, 4.6 times more Manganese, 5 times more Phosphorus, 6.1 times more Potassium, 24.3 times more Selenium and 22.5 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.7 times more Calcium and 9.5 times more Water than Dried Shiitake Mushrooms.
• 7 ounces of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Shiitake Mushrooms have 10.2 times more Energy, 14.1 times more Carbohydrate, 1.5 times more Sugars, 3.8 times more Fiber and 3.1 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 9.6 times more Omega 3 than Dried Shiitake Mushrooms.
• 7 ounces of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.