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

Weight per 100 calories

• Stir-Fried White Mushrooms: 385g
• Broccoli: 294g

Raw Broccoli has 1.3 times more energy per unit of mass than Stir-Fried White Mushrooms, which is low in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 100 calories - Stir-Fried White Mushrooms or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Broccoli	27%	8%	65%

Macro Nutrients

	Stir-Fried White Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0% 0g	6.9% 5g	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% 0g	2.76% 2g	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	% 0g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.29g	g per day for Men 19-50 years
Fiber	18.2% 6.92g	20% 7.65g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.8mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	39.6% 0.51mg	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	19.2% 77μg	46.3% 185μg	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	0% 0mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.13% 30.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	16% 0.14mg	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	12% 0.96mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	10% 42.3mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	7.86% 0.18mg	27% 0.62mg	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	57.7% 404mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	44.8% 1523mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	97% 53.5μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	3.08% 46mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.1% 263g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, 8.2 times more Vitamin B3, 3.3 times more Vitamin B5 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

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

• Stir-Fried White Mushrooms have 7.8 times more Copper, 2.1 times more Phosphorus, 1.6 times more Potassium, 7.3 times more Selenium, 1.8 times more Zinc and 1.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 9 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese and 2.1 times more Sodium than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 100 calories:

• Stir-Fried White Mushrooms have 4.3 times more Omega 6 and 1.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Saturated Fat, more Omega 3, 1.3 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Raw Broccoli have similar amounts of Energy, Fat and Fiber per 100 kcal.
• Both Stir-Fried White Mushrooms as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.