Comparing Nutrients in 7 ounces Stir-Fried White Mushrooms VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Stir-Fried White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.17% 8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0% 0g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.7% 0.92mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.9mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.5% 2.88mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	9.92% 39.7μg	33.2% 133μg	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	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	8.38% 0.075mg	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	6.2% 0.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	25.4% 0.58mg	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	29.8% 208mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	23% 786mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	50% 27.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Stir-Fried White Mushrooms vs Frozen Chopped Broccoli:

• Stir-Fried White Mushrooms have 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 8.5 times more Vitamin B3, 5.2 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Stir-Fried White Mushrooms vs Frozen Chopped Broccoli:

• Stir-Fried White Mushrooms have 7.7 times more Copper, 2.1 times more Phosphorus, 1.9 times more Potassium and 5 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 3.2 times more Iron, 1.6 times more Magnesium, 6.3 times more Manganese and 2 times more Sodium than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Stir-Fried White Mushrooms have 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, more Sugars, more Fructose and 1.7 times more Fiber than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate per 7 oz.
• Both Stir-Fried White Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.