Comparing Nutrients in 7 ounces White Mushrooms VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Broccoli	27%	8%	65%

Macro Nutrients

	White Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.98% 6.47g	10% 13g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	4.65% 3.37g	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	0.47% 0.34g	1.86% 1.35g	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	% 2.94g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	5.22% 2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11% 6.13g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	60% 18μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.63% 4.17mg	197% 177mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.3% 14IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	11% 0.097mg	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	12.4% 0.99mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	18% 0.42mg	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	24.4% 171mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.96% 183g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw White Mushrooms have 3.4 times more Vitamin B2, 5.6 times more Vitamin B3, 2.6 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9, 42.5 times more Vitamin C, 78 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• Both Raw White Mushrooms and Raw Broccoli have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for White Mushrooms vs Broccoli:

• Raw White Mushrooms have 6.5 times more Copper, 1.3 times more Phosphorus, 3.7 times more Selenium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 4.5 times more Manganese and 6.6 times more Sodium than Raw White Mushrooms.
• Both Raw White Mushrooms and Raw Broccoli have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli contains 1.5 times more Energy, more Omega 3, 2 times more Carbohydrate and 2.6 times more Fiber than Raw White Mushrooms.
• Both Raw White Mushrooms and Raw Broccoli have similar amounts of Sugars and Protein per 7 oz.
• Both Raw White Mushrooms as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.