Comparing Nutrients in 100 grams Chinese Broccoli VS Microwaved White Mushrooms

Macros Ratio

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

Macro Nutrients

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.67g	4.65% 6.04g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	0% 0g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	7% 3.9g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	9.56% 86μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.2% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	3.77% 0.049mg	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	26% 104μg	4% 16μg	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	33% 29.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.83% 11IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74.3% 89μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	10.5% 105mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	41% 0.37mg	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	7.38% 0.59mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	NA	2.8% 0.064mg	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	6.14% 43mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Microwaved White Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Chinese Broccoli versus 100 g of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chinese Broccoli vs Microwaved White Mushrooms:

• 100 grams of Chinese Broccoli have 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.
• While 100 g of Microwaved White Mushrooms contain 2.8 times more Vitamin B2 and 11.7 times more Vitamin B3 than Raw Chinese Broccoli.
• 100 grams of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Chinese Broccoli as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Chinese Broccoli vs Microwaved White Mushrooms:

• 100 grams of Chinese Broccoli have 17.5 times more Calcium, 1.8 times more Iron and 1.4 times more Magnesium than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 5.8 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium, 12.9 times more Selenium and 1.8 times more Zinc than Raw Chinese Broccoli.
• Both Chinese Broccoli and Microwaved White Mushrooms contain similar levels of Water per 100 grams.
• 100 grams of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chinese Broccoli have more Omega 3 than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 1.3 times more Carbohydrate and 3.3 times more Protein than Raw Chinese Broccoli.
• Both Chinese Broccoli and Microwaved White Mushrooms offer comparable quantities of Fiber per 100 grams.
• 100 grams of Microwaved White Mushrooms provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Microwaved White Mushrooms provide inadequate amounts of Energy and Omega 6 in 100 grams.