Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	1% 29kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	7.9% 3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	3.23% 0.042mg	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	23.5% 94μg	5% 20μg	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	76% 68.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.33% 8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	32.3% 0.29mg	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	9% 0.72mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	2.04% 0.047mg	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	8.43% 59mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Stir-Fried White Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Stir-Fried White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Stir-Fried White Mushrooms:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 4.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 1.3 times more Vitamin B1, 4.1 times more Vitamin B2, 8.6 times more Vitamin B3 and 6 times more Vitamin B5 than Frozen Broccoli Spears.
• 100 grams of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Stir-Fried White Mushrooms:

• 100 grams of Frozen Broccoli Spears have 10.3 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium and 5.4 times more Manganese than Stir-Fried White Mushrooms.
• While 100 g of Stir-Fried White Mushrooms contain 8.1 times more Copper, 1.8 times more Phosphorus, 1.6 times more Potassium, 7.3 times more Selenium and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Stir-Fried White Mushrooms contain similar levels of Water per 100 grams.
• 100 grams of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have more Omega 3, 1.3 times more Carbohydrate, more Sugars and 1.7 times more Fiber than Stir-Fried White Mushrooms.
• Both Frozen Broccoli Spears and Stir-Fried White Mushrooms offer comparable quantities of Protein per 100 grams.
• 100 grams of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Stir-Fried White Mushrooms provide inadequate amounts of Energy and Omega 6 in 100 grams.