Comparing Nutrients in 100 grams Broccoli VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Broccoli	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.17% 34kcal	10.2% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	58% 75.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	3.05% 2.2g	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	0.94% 0.68g	NA	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	438% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	74.2% 0.97mg	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	15.8% 63μg	40.8% 163μg	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	99% 89.2mg	3.9% 3.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.7% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	574% 5.17mg	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	9.13% 0.73mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	51% 1.18mg	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	9.43% 66mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	84% 46μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.26% 9.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Dried Shiitake Mushrooms:

• Raw Broccoli has more Vitamin A, 25.5 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 4.2 times more Vitamin B1, 10.9 times more Vitamin B2, 22.1 times more Vitamin B3, 38.2 times more Vitamin B5, 5.5 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Broccoli vs Dried Shiitake Mushrooms:

• Raw Broccoli has 4.3 times more Calcium, 2.5 times more Sodium and 9.4 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 105.4 times more Copper, 2.4 times more Iron, 6.3 times more Magnesium, 5.6 times more Manganese, 4.5 times more Phosphorus, 4.9 times more Potassium, 18.4 times more Selenium and 18.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 4.8 times more Omega 3 than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 8.7 times more Energy, 2.7 times more Fat, 11.4 times more Carbohydrate, 1.3 times more Sugars, 4.4 times more Fiber and 3.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.