Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Stir-Fried White Mushrooms

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Stir-Fried White Mushrooms: 385g

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

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.6% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	12% 15.5g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	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	28% 10.7g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	19.8% 11g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	12.4% 0.16mg	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	50% 200μg	19.2% 77μg	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	159% 143mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.13% 30.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.4% 4.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	124% 1.1mg	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	27.2% 2.18mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	7.86% 0.18mg	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	25% 175mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.76% 324g	9.47% 350g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Stir-Fried White Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Stir-Fried White Mushrooms?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Stir-Fried White Mushrooms:

• 100 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.9 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 1.9 times more Vitamin B1, 6.2 times more Vitamin B2, 9.4 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• 100 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin D
• 100 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Stir-Fried White Mushrooms:

• 100 calories of Cooked Chopped Frozen Broccoli have 7.7 times more Calcium, 2.3 times more Iron and 4.4 times more Manganese than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 9.2 times more Copper, 2.3 times more Phosphorus, 3 times more Potassium, 21.4 times more Selenium and 2.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stir-Fried White Mushrooms contain similar levels of Magnesium, Sodium and Water per 100 calories.
• 100 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have more Omega 3, 1.2 times more Carbohydrate, more Sugars and 1.5 times more Fiber than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 13.3 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stir-Fried White Mushrooms offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 100 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3