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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Stir-Fried White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	0% 0g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	7.9% 3g	38g per day for Men 19-50 years
Protein	6.4% 3.58g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	10% 0.13mg	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	5% 20μg	16.8% 67μg	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	62.7% 56.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.33% 8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.4% 4mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	4.22% 0.038mg	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	3.13% 0.25mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	12.8% 0.29mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	11.6% 396mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.47% 91g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 8.5 times more Vitamin B3, 5.2 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.1 times more Vitamin B6, 3.4 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 g.

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

• Stir-Fried White Mushrooms have 7.7 times more Copper, 2.1 times more Phosphorus, 1.9 times more Potassium and 5 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 3.2 times more Iron, 1.6 times more Magnesium, 6.3 times more Manganese and 2 times more Sodium than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

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