Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.19% 0.06g	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	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	3.68% 4.8g	4.65% 6.04g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5% 2.8g	7% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	39.2% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16.8% 67μg	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	62.7% 56.4mg	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	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	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	5.6% 56mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	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	10% 0.81mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.14% 50mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Microwaved White Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped 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 Frozen Chopped Broccoli vs Microwaved White Mushrooms:

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, 2.7 times more Vitamin B6, 4.2 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 4.5 times more Vitamin B2, 11.4 times more Vitamin B3 and 7 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Microwaved White Mushrooms provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Chopped Broccoli have 9.3 times more Calcium, 2.5 times more Iron, 1.3 times more Magnesium and 4.6 times more Manganese than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 9.7 times more Copper, 2.5 times more Phosphorus, 2.3 times more Potassium, 6.4 times more Selenium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped 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 Frozen Chopped Broccoli have more Omega 3 than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 1.3 times more Carbohydrate and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared as well as Microwaved White Mushrooms provide inadequate amounts of Energy and Omega 6 in 100 grams.