Comparing Nutrients in 100 calories Boiled Broccoli VS Stir-Fried Shiitake Mushrooms

Weight per 100 calories

• Boiled Broccoli: 286g
• Stir-Fried Shiitake Mushrooms: 256g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Boiled Broccoli	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	15% 19.7g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	1.06% 0.77g	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	2.9% 2.1g	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	% 1.4g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.43g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	12% 6.8g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	69.7% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	34.3% 0.45mg	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	77% 309μg	8.97% 36μg	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	206% 185mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.97% 54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	11.4% 114mg	0.51% 5.13mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	46.4% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	11.6% 48.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	25% 0.57mg	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	27.3% 191mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	24.6% 836mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	6.9% 255g	6.1% 225g	3700g per day for Men 19-50 years

Boiled Broccoli VS Stir-Fried Shiitake Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Stir-Fried Shiitake Mushrooms?

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Stir-Fried Shiitake Mushrooms:

• 100 calories of Boiled Broccoli have more Vitamin A, 1.3 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 100 kcal of Stir-Fried Shiitake Mushrooms contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 6.3 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin D than Boiled and Drained Broccoli.
• 100 calories of Boiled Broccoli have insufficient amounts of Vitamin D
• 100 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Boiled Broccoli vs Stir-Fried Shiitake Mushrooms:

• 100 calories of Boiled Broccoli have 22.3 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium and 9.1 times more Sodium than Stir-Fried Shiitake Mushrooms.
• While 100 kcal of Stir-Fried Shiitake Mushrooms contain 2.4 times more Copper, 1.5 times more Phosphorus, 3.5 times more Selenium and 1.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Stir-Fried Shiitake Mushrooms contain similar levels of Manganese, Potassium and Water per 100 calories.
• 100 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Broccoli have more Omega 3, 5.2 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
• While 100 kcal of Stir-Fried Shiitake Mushrooms contain 2.7 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Stir-Fried Shiitake Mushrooms offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 100 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3