Comparing Nutrients in 7 ounces Microwaved White Mushrooms VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Microwaved White Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	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	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Microwaved White 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	9.92% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	7.94% 31.8μg	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	0% 0mg	151% 136mg	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	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

	Microwaved White Mushrooms	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	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	8.2% 0.65mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	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	36% 252mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Microwaved White 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 Microwaved White Mushrooms vs Frozen Broccoli Spears:

• 7 ounces of Microwaved White Mushrooms have 3.8 times more Vitamin B2, 11.6 times more Vitamin B3 and 8.1 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 3.6 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Frozen Broccoli Spears 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Microwaved White Mushrooms have 10.3 times more Copper, 2.2 times more Phosphorus, 2 times more Potassium, 9.5 times more Selenium and 2.1 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.8 times more Calcium, 2.2 times more Iron and 4 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Frozen Broccoli Spears contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved White Mushrooms have 1.3 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3 and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.