Comparing Nutrients in 100 grams Microwaved White Mushrooms VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.65% 6.04g	3.6% 4.67g	130g per day for Men 19-50 years
Sugars	0% 0g	1.2% 0.88g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	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	7% 3.9g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.56% 86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.2% 1.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	5.7% 0.074mg	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	4% 16μg	26% 104μg	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	33% 29.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.83% 11IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	74.3% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Chinese Broccoli	Recommended Dietary Allowance
Calcium	0.6% 6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	7.1% 0.064mg	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	4.13% 0.33mg	7.38% 0.59mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.064mg	NA	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	18% 127mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	6.64% 0.73mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Microwaved White Mushrooms vs Chinese Broccoli:

• Microwaved White Mushrooms have 2.8 times more Vitamin B2, 11.7 times more Vitamin B3 and more Vitamin D than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Microwaved White Mushrooms vs Chinese Broccoli:

• Microwaved White Mushrooms have 5.8 times more Copper, 3 times more Phosphorus, 1.8 times more Potassium, 12.9 times more Selenium, 2.4 times more Sodium and 1.8 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 17.5 times more Calcium, 1.8 times more Iron and 1.4 times more Magnesium than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Chinese Broccoli have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Microwaved White Mushrooms have 1.3 times more Energy, 3.5 times more Omega 6, 1.3 times more Carbohydrate and 3.3 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Omega 3 and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Chinese Broccoli have similar amounts of Fiber per 100 g.
• Both Microwaved White Mushrooms as well as Raw Chinese Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.