Comparing Nutrients in 100 grams Broccoli VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Broccoli	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.05% 0.18g	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	4.07% 5.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	3.23% 2.34g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled White 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	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	7.3% 0.095mg	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	4.5% 18μg	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	4.44% 4mg	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	5.2% 0.78mg	0.067% 0.01mg	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	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	4.7% 47mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	56% 0.5mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	5% 0.12mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Boiled White Mushrooms:

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B6, 3.5 times more Vitamin B9, 22.3 times more Vitamin C, 78 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 2.6 times more Vitamin B2, 7 times more Vitamin B3, 3.8 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1 per 100 g.
• Both Raw Broccoli as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Broccoli vs Boiled White Mushrooms:

• Raw Broccoli has 7.8 times more Calcium, 1.8 times more Magnesium, 1.8 times more Manganese and 16.5 times more Sodium than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 10.3 times more Copper, 2.4 times more Iron, 1.3 times more Phosphorus, 4.8 times more Selenium and 2.1 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Mushrooms have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.2 times more Energy, 63 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 3.7 times more Omega 6 and 1.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained White Mushrooms have similar amounts of Fiber per 100 g.
• Both Raw Broccoli as well as Boiled and Drained White Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.