Comparing Nutrients in 7 ounces Microwaved White Mushrooms VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Microwaved White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	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	9.22% 12g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14% 7.76g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Microwaved White 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	9.92% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	12.4% 0.16mg	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	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	7.94% 31.8μg	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	0% 0mg	88.4% 79.6mg	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	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

	Microwaved White Mushrooms	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	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	8.2% 0.65mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	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	36% 252mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved White Mushrooms VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved White Mushrooms versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Microwaved White Mushrooms vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Microwaved White Mushrooms have 5.3 times more Vitamin B2, 11.7 times more Vitamin B3 and 7.2 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.7 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Microwaved White Mushrooms as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwaved White Mushrooms vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Microwaved White Mushrooms have 10.9 times more Copper, 2.6 times more Phosphorus, 3.4 times more Potassium, 25.7 times more Selenium and 2.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 5.5 times more Calcium, 1.8 times more Iron and 3.5 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved White Mushrooms have 1.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Omega 3 and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Microwaved White Mushrooms provide inadequate amounts of Omega 3
• Both Microwaved White Mushrooms as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.