Comparing Nutrients in 100 grams Enoki Mushrooms VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Enoki Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	1.28% 37kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6% 7.8g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.22g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.1g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	41.7% 12.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	15.8% 63μg	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	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.83% 5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	5.44% 0.049mg	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	14.4% 1.15mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	3.26% 0.075mg	9.13% 0.21mg	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	15% 105mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Raw Enoki Mushrooms have 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 11 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Enoki Mushrooms vs Broccoli:

• Raw Enoki Mushrooms have 2.2 times more Copper, 1.6 times more Iron, 1.6 times more Phosphorus and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Calcium, 1.3 times more Magnesium, 2.8 times more Manganese and 11 times more Sodium than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Broccoli have similar amounts of Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli contains 1.5 times more Omega 3 and 7.7 times more Sugars than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Enoki Mushrooms as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.