Comparing Nutrients in 7 ounces Microwaved White Mushrooms VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 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	3.27% 0.56g	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	9.22% 12g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	14% 7.76g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved White 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	9.92% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	11.3% 0.15mg	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	7.94% 31.8μg	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	3.64% 22IU	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

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	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	8.2% 0.65mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	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	36% 252mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.96% 184g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 2.8 times more Vitamin B2, 11.7 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Microwaved White Mushrooms vs Chinese Broccoli:

• Microwaved White Mushrooms have 5.8 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium, 12.9 times more Selenium, 2.4 times more Sodium and 1.8 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 17.5 times more Calcium, 1.8 times more Iron and 1.4 times more Magnesium than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Chinese Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved White Mushrooms have 1.3 times more Energy, 3.5 times more Omega 6, 1.3 times more Carbohydrate and 3.3 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Omega 3 and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Chinese Broccoli have similar amounts of Fiber per 7 oz.
• Both Microwaved White Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.