Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Frozen Chopped Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	1.53% 1.1g	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	1.14% 0.83g	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	% 0.75g	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5% 2.8g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.5% 7.04μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.8% 67μg	9.5% 38μg	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	62.7% 56.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.83% 29IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	5.6% 56mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	27% 0.24mg	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	10% 0.81mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	4.9% 0.11mg	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	7.14% 50mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Oyster Mushrooms per 100 g

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

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

• 100 grams of Frozen Chopped Broccoli have 26 times more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Oyster Mushrooms.
• While 100 g of Raw Oyster Mushrooms contain 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 10.5 times more Vitamin B3, 4.6 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oyster Mushrooms provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Frozen Chopped Broccoli have insufficient amounts of Vitamin D
• 100 grams of Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Frozen Chopped Broccoli have 18.7 times more Calcium and 2.6 times more Manganese than Oyster Mushrooms.
• While 100 g of Raw Oyster Mushrooms contain 6.4 times more Copper, 1.6 times more Iron, 2.4 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oyster Mushrooms contain similar levels of Magnesium, Selenium and Water per 100 grams.
• 100 grams of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have more Omega 3 and 1.3 times more Fiber than Oyster Mushrooms.
• While 100 g of Raw Oyster Mushrooms contain 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oyster Mushrooms offer comparable quantities of Protein per 100 grams.
• 100 grams of Oyster Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Oyster Mushrooms provide inadequate amounts of Energy and Omega 6 in 100 grams.