Comparing Nutrients in 100 grams Shiitake Mushrooms VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	NA	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.22% 6.8g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	3.3% 2.38g	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	% 2.38g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.1g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	4% 2.24g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Shiitake 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	1.25% 0.015mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.05μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	15.8% 63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3% 18IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	0.2% 2mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	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	5.13% 0.41mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	16% 112mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.43% 89.7g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 1.9 times more Vitamin B2, 6.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Vitamin B1 and 4.8 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 100 grams for Shiitake Mushrooms vs Broccoli:

• Raw Shiitake Mushrooms have 2.9 times more Copper, 1.7 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 23.5 times more Calcium, 1.8 times more Iron and 3.7 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Shiitake Mushrooms have 1.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Raw Shiitake Mushrooms as well as Raw Broccoli have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 g.