Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	1.26% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	3.92% 5.1g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.83% 0.6g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	5.57% 3.12g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	15.8% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	10.5% 0.14mg	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	14% 56μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.6% 40mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	34.3% 206IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.8% 1.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Morel Mushrooms	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	69.4% 0.63mg	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	7.63% 0.61mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	25.5% 0.59mg	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	7% 49mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	18.5% 2.03mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Morel Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Morel Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Morel Mushrooms:

• 100 grams of Cooked Chopped Frozen Broccoli have more Vitamin A and 6.2 times more Vitamin B9 than Morel Mushrooms.
• While 100 g of Raw Morel Mushrooms contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 4.9 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Morel Mushrooms provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D
• 100 grams of Morel Mushrooms have insufficient amounts of Vitamin A

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Morel Mushrooms:

• 100 g of Raw Morel Mushrooms contain 1.3 times more Calcium, 18.4 times more Copper, 20 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 4 times more Phosphorus, 2.9 times more Potassium, 3.1 times more Selenium and 7.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Morel Mushrooms contain similar levels of Water per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have more Omega 3 and 2.5 times more Sugars than Morel Mushrooms.
• Both Cooked Chopped Frozen Broccoli and Morel Mushrooms offer comparable quantities of Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Morel Mushrooms provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Morel Mushrooms provide inadequate amounts of Energy and Omega 6 in 100 grams.